Swim Ontario – Open Water Championships – Gull Lake, Gravenhurst

1km Event

Pre Race (SO 1k)

Warm Up: 500

• 4 x (25 FS, 25 BK)
• 4 x ( 25 BK, 25 BR, 25 FS)

Kick Fins: 500

• 3 x 50 FL Fins on 1:05
• 4 x 50 FS Fins on 1:05
• 3 x 50 BK Fins on 1:00

EN-1: 2000

• 400 FS Fins/Paddles, every 4th length BK, Breathing every 3
• 3 x 100 BK on 2:05
• 3 x 200 FS Pull/Paddles on 20 sec, Breathing every 3
• 5 x 100 FS on 1:50, swim 1:32
• 5 x 50 BK on 1:10, swim 55
• 5 x 50 FS on 1:00, swim 45

LAP: 300 (300 Recov)

• 4 x (50 Fast, 50 easy), 2x FS, 2x BK on 30sec
• 4 x (25 Fast, 25 easy), 2x FS, 2x BK on 30 sec

Swim Down: 200
Total: 3800

OW – Beach 6

Warm Up: 600

• 3 x (100 FS, 100 BK)

EN-1 / Recov: 1500 / 500

• 200 FS, 100 BK
• 300 FS, 100 BK
• 400 FS, 100 BK
• 300 FS, 100 BK
• 300 FS, 100 BK

LAP / Recov: 200 / 200

• 4 x (50 FS Fast, 50 easy BK)

Swim Down: 200
Total: 3200

Warm Up: 800

• 300 choice
• 4×50 drill choice
• 4×50 as 25 scull/25 drill
• 100 easy

EN-1 : 2000

• FINS & PADDLES
  150 FS, 50 BK on 20 sec
• 300 FS Strong on 5:15, swim 4:45
  
• SWIM
  150 FS, 50 BK on 20 sec, swim 2:25, 55
• 2 x 150 on 2:45, swim 2:23
  
• PULL & PADDLES
  150 FS, 50 BK on 20 sec
• 3 x 100 FS on 1:50, swim 1:35
  
• SWIM
  150 FS, 50 BK on 20 sec, swim 2:25, 55
• 6 x 50 FS on 55, swim 44

LAP: 200 (200 Recov)

• 2 x (50 Fast, 50 easy)
• 4 x (25 Fast, 25 easy)

Swim Down: 200
Total 3400

OW – Beach 6

Warm Up: 600

• 3 x (100 FS, 100 BK)

EN-1 / Recov: 900 / 300

• 200 FS, 100 BK
• 300 FS, 100 BK
• 400 FS, 100 BK

EN-2 / Recov: 900 / 600

• 3 x (200 FS Strong, 100 BK)
• 3 x (100 FS Strong, 100 BK)

LAP / Recov: 200 / 200

• 4 x (50 FS Fast, 50 easy BK)

Swim Down: 300

Warm Up: 700m

• 200 warm up
• 4×50 kick desc 1-4
• 2×150 build @30s rest

Main Set: 2800m (200m Recov)

• 8 x 50 FS on 1:00, desc 1-4, 5-8
• 4 x 100 FS cruise on 1:50, swim 1:32
• 100 easy
  
• 200 Strong on 3:45 … first sub-3min since the mtns
• 4 x 50 FS Fast on 55
• 2 x 100 as {2x 25 Fast, 25 easy} on 1:50
• 100 easy

• 4 2 x 150 FS Pull Build by 50 on 2:30
• 4 1 x 50 FS Fast on 55
• 2 x 300 as {3x 50 FS, 50 BK} on 5:45

Swim Down: 200
Total: 3900m

OW

Warm Up: 600

3 x (100 FS, 100 BK) all easy

EN-1: 1200 (300 Recov)

• 3 x [400 FS, 100 BK easy]

EN-2: 200 (200 Recov)

• 2 x [100 FS strong, 100 BK easy]

LAP: 400 (400 Recov)

8 x [50 FS Fast, 50 BK easy]

Swim Down: 200
Total: 3500

Borden Noon

Warm Up: 500

Fin Kick: 500

• 3 x 50 FL Kick
• 4 x 50 FS Kick
• 3 x 50 BK Kick

EN-1: 1000

• 4 x 50 BK on 1:10, swim 52
• 2 x 100 BK on 2:10, swim 1:50
• 4 x 50 FS on 1:00, swim 44
• 4 x 100 FS on 1:50, swim 1:32

EN-3: 800 (600 Recov)

4 x [

• 200 FS Fast on 3:15, swim <3:00
• 150 FS/BK mix recovery on 3:15 ]

LAP: 200 (200 Recov)

• 2 x 50 FS Fast, 50 easy on 2:00
• 4 x 25 FS Fast, 25 easy on 1:30

Swim Down: 200
Total: 4000

Open Water

Warm Up: 600

• 3 x (100 FS, 100 BK) easy

EN-1: 1200 (300 Recov)

• 3 x [400 FS, 100 BK easy]

EN-2: 200 (200 Recov)

• 2 x [100 FS strong, 100 BK easy]

LAP: 400 (400 Recov)

8 x [50 FS Fast, 50 BK easy]

Swim Down: 200
Total: 3500

Borden Noon

Warm Up: 500

• 100 Choice
• 4 x 75 as 25 Drill/50 Swim, alt with 25 Scull/50 Swim
• 100 Build

Main Set 1 – EN-1/2: 600m (100 Recov)

• 3 x 200 on 3:30
  Desc 1-3 to 85% effort
• 100 Recovery

Main Set 2 – EN-1 for 200’s, EN-2 for 150’s: 1200 / 900

• 6 x [
  – 150 on 2:30, swim 2:15
  – 200 on 3:45, swim 3:10 ]

Swim Down: 200
Total: 3500

Open Water session – Beach 6
Calm, 18C water (cooler sections), full wetsuit, numb hands

Warm-Up: 1100m

• 5 x (100 FS, 100 BK)
• 100 easy

Main Set EN-1: 1100m (600 Recov)

• 5 x (200 FS, 100 BK)
• 100 FS
• 100 easy

Swim Down: 200m
Total: 3000m

Recovery Swim

Warm Up: 600 Mix

EN-1 / Kick: 1050

• 6 x 50 Fin Kick on 1:00
• 2 x 100 BK on 2:05
• 6 x 50 Kick on 1:30
• 2 x 100 IM on 2:05
• 50 easy

EN-1/2 Pacing: 1950

• 4 x 50 FS Pull Paddles
• 2 x 100 FS Pull Paddles
• 200 FS Pull Paddles
• 50 easy
• 4 x 50 FS Pull
• 2 x 100 FS Pull
• 200 FS Pull
• 50 easy
• 4 x 50 FS
• 2 x 100 FS
• 200 FS

Swim Down: 200
Total: 3800

300 warm-up

8×50 as 25 scull/drill choice @ 20-30s rest

4×75 as RAP/LAP/Glide by 25 @ 1:30

Pre-set (deep end):

25m easy to the deep end

8x(20s vertical kick/40 second tread)

*Vertical kick can be flutter or dolphin kick, hands out of water @ minimum

25m easy back to shallow end

Main Set:

• 3 x 150 @ 2:20 … swim 43 / 50m or under
• 2 x 150 @ 2:15 … swim 42 / 50m or under
• 1 x 150 @ 2:10 … swim 40 / 50m or under
• 1 x 100 kick @ 3:15
• 1 x 150 @ 2:10
• 2 x 150 @ 2:15
• 3 x 150 @ 2:20
• 1×100 kick @ 3:15

*Pace for the 150’s increases as repetitions decrease starting at 400 pace

200 cool down

TOTAL: 3250m

200 warm-up

4×50 as 1 drill/1swim @ 20s rest

4×25 as mid pool flip (12.5 swim + flip + 12.5 back) @ 60s

4×100 swim as 75 smooth/25 fast @ 1:45/2:00

Main:

400 free negative split @ 7:00/8:00

8×50 as Pace₄₀₀ @ 55/1:05

400 free negative split @ 7:00/8:00

4×100 Pace₈₀₀ @ 1:50/2:00

400 free negative split @ 7:00/8:00

2×150 Pace₁₅₀₀ @ 2:15/2:30

200 cool down

TOTAL: 3400m

300 warm up as 75 free/25 not free

100 kick

4×50 drill choice @ 1:15

4×100 descend 1-4 to 400m pace @ 2:00/2:15

Main Set:

3 rounds

• (50 @ 400 pace + 50 easy) @ 1:50/2:10 GOAL < 44
• (75 @ 400 pace + 75 easy) @ 2:45 GOAL < 1:05
• 100 @ 400 pace GOAL < 1:26
• 300 free: 100 drill catch-up/100 head touch/100 swim

150 easy

TOTAL: 3100m

200 swim – flip turns + 3-4 kicks off every wall

4 x 100 as 50 drill / 50build @ 2:15

4 x 50 descend 1-4 @ 1:00

3 Rounds:

• 4 x 100 DPS with snorkel @ 2:00 (optional if not enough time)
• Extra 60s rest
• 500 for time
• Extra 60s rest

Round 1: 500 FT = 10 x 50 best average @ 55/1:05 GOAL <44

Round 2: 500 FT = 5 x 100 best average @ 1:45/2:00/2:15 GOAL < 1:26

Round 3: 500FT = 500 for time GOAL <7:04

200 cool down

TOTAL: 2500m-3700m

Weights +

• 200 swim warm-up
• 100 kick
• 4 x 50 as 1 drill/1swim @ 20s rest
• 4 x 25 as mid pool flip (12.5 swim + flip + 12.5 back) @ 60s
• 4 x 100 swim smooth @ 1:45

Set #1 – Pull

• 300 Pull DPS @ 6:00/7:00
• 4 x 50 swim strong @ 55/1:10 Focus on pulling strong w/ no equip.
• 2 x 150 pull DPS @ 2:15/2:30
• 4 x 50 swim desc. 1-4 @ 55/1:10
• 4 x 75 pull DPS @ 1:15/1:30
• 4 x 50 swim all out @ 55/1:10
• 100 easy swim

Set #2 – Kick: 4 x 150’s broken fast kick @ 5:00 as

• #1 – 6 x 25 @ 10s rest
• #2 – 3 x 50 @ 20s rest
• #3 – 2 x 75 @ 30s rest
• #4 – 100 – 30s rest – 50
  *Remainder of 5 minutes is your extra rest at the end of each 150. Use it to swim easy or just rest at the wall

100 easy cool down

TOTAL: 3100m

Weights +

• 200 swim
• 4 x 50 drill choice @ 1:15
• 200 pull
• 4 x 50 kick choice @ 1:30
• 8 x 50 swim smooth @ 50
• 100 easy

Main Set: 9 x 200 as:

• 3 @ 3:50/4:10
• 3 @ 3:40/4:00
• 3 @ 3:30/3:50
  *Descend groups of 3 starting at ~75% effort (Don starting sub 3:00)

200 cool down

TOTAL: 3300m

Rest Day

200 swim warm-up

4 x 50 as 25 free/25 not free @ 20s rest

2 x 75 as 50m side kick/25m swim

Kick Set:

• 300 kick with every 4th 25 = max uw kicks (swim easy to end of length) @ 40s rest
• 200 kick every 3^rd 25 = max uw kicks @ 30s rest
• 100 kick every 2^nd 25= max uw kicks @ 20s rest
• 4 x 50 kick strong with 4-6 strong uw kicks off each wall @ 1:30

Pull Set:

3 rounds

• 300 swim @ 5:45/6:30
• 3 x 100 pull w/ paddles @ 1:45/2:00
• Extra 40s rest
  *300’s descend 1-3 to 400 pace
  *100’s are strong focusing on high elbow and full finish pull

150 cool down

TOTAL: 3300m

200 warm-up

100 kick (75 easy/25 strong)

200 Drill/swim by 50

6 x 50 25 fast/25 easy @ 1:10/1:20

100 easy

Main Set: *best average for all (Don_goal = <2:50 & <1:23)

• 6 x 200 swim @ 3:45/4:00
  
• 100 easy @ 3:00
  
• 8 x 100 swim @ 1:50/2:00
  *best average for all (Don_goal = <2:50 & <1:23)

200 cool down

TOTAL: 3200m

Open Water Steady session – chop and current from the west

2 rounds warm-up:

• 200 swim
• 50 single arm drill
• 200 pull
• 50 kick

Main Set:

• 300 pull + paddles (easy/med/fast by 100) @ 30s rest
• 2 x 50 race pace (~200 pace … <40) @ 1:00
  (act: 38, 39)
• + 30s extra rest on last rep to grab gear for 300
• 300 pull+ paddles (build each 100) @ 30s rest
• 4 x 50 race pace @ 1:00 + 30s extra
  (act: 39, 39, 40, 39)
• 300 pull + paddles (50m DPS/100m swim strong) @ 30s rest
• 6×50 race pace @ 1:00
  (act: 39, 39, 39, 39, 39, 38)
• 300 swim recovery
• 8 x 25 as odd race pace (sprint!!) / even smooth @ 40s
  (act: 18, 18, 18.5, 17)

200 cool down

TOTAL: 3000m

3×100 as swim/kick/pull

3×100 as 25 RAP/25 LAP/ 50 Glide with paddles @ 20s rest

Pre-set w/ Paddles:

• 4×50 descend 1-4 swim @ 60/1:10
• 4×50 DPS @ 1:10/1:20
• 4×25 sprint @ 45s/50s
• 100 easy no paddles

Main Set: All holding 800m goal pace or faster (Don = <44 & <1:25)

• 10×100 @ 1:50
  ** All 1:25 or under
• 100 easy @ 4:00
• 10×50 @ :55
  ** All 43 or under
• 200 cool down

TOTAL: 3000m

Warm Up: 800

• 400 easy FS – BK mix
• 400 FS Fins and Finger Paddles, with every 4th length BK

EN-1 / Kick: 1600

• 8 x 50 Fin kick on 1:00, 4x FS, 4x BK
• 2 x 100 BK Finger Paddles on 2:15
• 2 x 100 BK on 2:00
• 8 x 50 Kick on 1:25, 4x FS, 4x BK
• 4 x 100 FS Pull / Paddles on 1:45

LAP: 200

• 2 x (25 FS Build, 25 easy on 1:15)
• 2 x (25 FS Sprint, 25 easy on 1:15)

Swim Down: 200
TOTAL: 2800

200 warm up swim

200 kick choice

Pre-Set:

2 rounds:

• 4×50 High Elbow Catch Drill with Paddles @ rest 20-30s
• 4×50 fists drill @ 20-30s rest
• 2×25 sprint kick @ 20s rest
• 4×50 800m pace @ 1:00
•             50 easy

Main Set:

• 3×100 @ 2:00/2:15
• 50 easy @ 1:30
• 3×100 @ 1:50/2:05
• 50 easy @ 1:30
• 3×100 @ 1:40/1:55
• 50 easy @ 1:30
• 3×100 @ 1:35/1:50
  >>> *Holding 800m goal pace for all 100’s (Don = 1:25)

150 easy cool down

TOTAL: 3300m

Recovery Swim

200 swim warm-up

4×50 kick descending 1-4 @ 30s rest

20×50 as 1 drill/1 swim choice stroke @ 1:15 alt 1:00

6×25 scull @ 20-30s rest

50 easy

Paddles On:

• 200 breathing every 5 @ 30s rest
• 2×50 swim at 60% effort @ 15s rest
  
  
• 200 breathing every 5 @ 30s rest
• 2×50 swim at 70% effort @ 15s rest
  
  
• 200 breathing every 3 or 5 @ 30s rest
• 2×50 swim at 80% effort @ 15s rest
  
  
• 200 breathing every 3 @ 30s rest
• 2×50 swim at 90+% effort @ 15s rest

100m Cool down easy

TOTAL: 2900m

300 warm-up as 75free/25 no free

12×25 @ :50 3x(kick/drill/8-10 uw kicks/sprint)

6×50 paddles RAP/LAP alt DPS by 50m @ 30s rest

4×25 scull @ 30s rest

3×200 build within each 200 to 75-80% effort @ 3:40/4:00/4:20

100 easy

Main Set – 100’s are @ 800m or 1500m pace:

• 100 pace @ 1:45/2:00/2:10
  swim 1:25
• 50 easy @ 1:00
• 200 pace @ 3:30/4:00/4:20
  swim 2:50
• 50 easy @ 1:00
• 300 pace @ 5:15/6:00/6:30
  swim 4:15
• 50 easy @ 1:00
• 400 pace @ 7:00/8:00/8:40
  swim 5:40

       *Don holding 1:25 base

150 cool down

TOTAL: 3000m

Warm-up: 400 FS-BK mix

EN-1/Kick: 2150m

• 400 FS with every 4th length BK, Fins and Finger Paddles, FS bilateral breathing
• 8 x 50 Fin Kick on 1:00
• 3 x 100 BK on 2:00
• 3 x 100 IM on 2:00
• 4 x 100 FS Pull Paddles on 1:45
• 6 x 50 Kick
• 50 easy

Main Set: 1500

• 10 x 25 swim @ 45s, swim <22
• 100 easy
• 10 x 50 swim @ 1:05, swim <44
• 100 easy
• 10×75 swim @ 1:20, swim <1:06

Swim Down: 200

Warm-up: 400 FS-BK mix

EN-1/Kick: 2150m

• 400 FS with every 4th length BK, Fins and Finger Paddles, FS bilateral breathing
• 8 x 50 Fin Kick on 1:00
• 3 x 100 BK on 2:00
• 3 x 100 IM on 2:00
• 4 x 100 FS Pull Paddles on 1:45
• 6 x 50 Kick
• 50 easy

Pacing FS: 550m

• 2 x 25 on 30sec, one easy, one strong
• 2 x 50 on 1:00, ”
• 2 x 75 on 1:30, “
• 2 x 100 on 2:00, “
• 50 easy

LAP:

6 x (25 Fast on 30, 25 easy on 1:00) as 2x FS Build, 2x FS Fast, 1x BK build, 1x BK Fast

Swim Down: 200

Warm Up: 400m FS BK mix

EN-1: 600m

• 400 FS Fins / Paddles with every 4th length BK
• 2 x (100 IM with FL 3-3-3 drill

Pacing: 1000m

• 2 x 25 FS on 30 as 1x Easy, 1x Fast
• 2 x 50 FS on 1:00 as 1x Easy, 1x Fast
• 2 x 75 FS on 1:30 as 1x Easy, 1x Fast
• 2 x 100 FS on 2:00 as 1x Easy, 1x Fast
• 2 x 100 FS on 2:00 as 1x Easy, 1x Fast
• 2 x 75 FS on 1:30 as 1x Easy, 1x Fast
• 2 x 50 FS on 1:00 as 1x Easy, 1x Fast
• 2 x 25 FS on 30 as 1x Easy, 1x Fast

Kick Mix: 800m

• 6 x 50 Fin Kick on 1:00
• 4 x 50 FS Pull / Paddles
• 6 x 50 Kick on 1:30

LAP: 50

• 25 FS Fast, 25 easy

Swim Down: 150

Warm Up: 300 Choice

Ramp Up: 800

• 200 FS alternate 3 / 5 breaths by 50
• 4 x 50 Kick Fast
• 200 FS Alternate 5 / 7 breaths by 50
• 4 x 50 Kick against board Fast

Pacing: 1500

• 10 x 25 FS on 45, swim <22
• 100 easy
• 10 x 50 FS on 1:00, swim <44
• 100 easy
• 10 x 75 FS on 1:20, swim <1:06

Swim Down: 200

Warm Up: 800 FS BK Mix

EN-1: 1300

• 6 x 50 Fin Kick on 1:00
• 200 FS Pull-Paddles
• 2 x 100 BK on 2:00
• 6 x 50 Kick on 1:30
• 6 x 50 FS desc 1-5 with stroke rate on 1:05

Pacing: 800

• 4 x 50 FS on 1:00, swim 43
• 50 easy
• 2 x 100 FS on 1:45, swim 1:25
• 100 easy
• 200 FS, swim 2:50
• 50 easy

LAP: 200

• 4 x (25 Fast, 25 Easy) on 1:30

Swim Down: 200
Total: 3300

• Powerfin Pro (arenasport.com)
  
  Features:
  – Inclined short blade for maximum forward thrust and high frequency kick
  – Special notches on the bottom ribs for faster kicks and side rails for better control
  – Customized for left and right foot, with open heels for maximum flexibility
  
  At AllTides Canada – Powerfin Pro Swim Fins – All Tides
  Better price at TAS – Arena Powerfin Pro – Acid Lime | Team Aquatic Supplies (team-aquatic.com)
  TAS also carry DMC – more $ –
  and the Aqua Sphere Alpha which Ian and Rico used
  
  I’ve just the Powerfin Pro for a number of years – best fins yet.
  
• Powerfin Pro II (arenasport.com)
  
  Features:
  
  – Short blade provides maximum forward thrust
  – Open heel allows for complete range of motion in ankles
  – Extra soft silicone construction ensures comfort while training
  – Notches and side grooves provide additional control which each kick
  – Left and right fins are individually shaped for a perfect fit

At AllTides Canada – Powerfin Pro 2 Swim Fins – All Tides

Can’t see a big difference between the Pro and Pro 2 – other than the heel is molded in a different colour to the fin

Warm Up: 800 FS BK Mix

EN-1: 1400

• 400 FS Fins with every 4th length BK
• 6 x 50 Fin Kick on 1:00
• 200 FS Pull-Paddles
• 2 x 100 BK on 2:00
• 6 x 50 Kick on 1:30

Pacing: 800

• 4 x 50 FS on 1:00, swim 43
• 50 easy
• 2 x 100 FS on 1:45, swim 1:25
• 100 easy
• 200 FS, swim 2:50
• 50 easy

LAP: 200

• 4 x (25 Fast, 25 Easy) on 1:30

Swim Down: 200

Total: 3400

100 Back: 1:19.40 for Silver

50 Free: 30.63 for 8th

800 Free: 11:36.57 for Gold

400 Free: 5:29.03
Best Swim of the meet for me

100 Free: 1:08.06 for 4th

200 Freestyle: 2:32.45 for Bronze

50 Back: 35.70 for Bronze

1 Day Out

2000 – 2500m shake-out swim at the competition pool 4-8pm

2 Days Out

4pm flight to Calgary

3 Days Out

200 warm-up

2 x [

• 2×100 kick @ 2:30
• 4×50 drill @ 1:10 ]

Main Set:

4 x 50 @ 50/60 just make it

400 smooth

4 x 50 @ 55/1:05 Min-Max (minimal effort with maximal speed)

2 x 200 @ 4:00/4:45; 3^rd 50 = kick

4 x 50 @ 60/1:10 build

4 x 100 @ 1:55/2:10 breathing every 5

4 x 50 @ 60/1:10 as 25 fast/25easy

100 cool down

TOTAL: 3100m

4 Days Out from Calgary

Victoria Day Holiday – so Borden is closed … Collingwood

Warm Up: 400 FS BK mix

EN-1 / Kick: 1250 / 600

• 200 BK fins & Small Paddles
• 4 x 100 BK on 2:00
  (act: 1:48, 1:46, 1:46, 1:44)
• 6 x 50 Fin Kick on 1:00
• 200 FS Pull Paddles
• 200 FS
  (act: 3:08)
• 2 x 100 FS on 1:50
  (act: 1:30, 1:30)
• 6 x 50 Kick on 1:30
• 50 easy

EN-2+: 800

• 100 BK Strong
  (act: 1:37)
• 50 easy
• 2 x (50 BK Strong, 50 easy)
  (act: 44, 45)
• 100 FS Strong
  (act: 1:19)
• 50 easy
• 2 x (50 FS Strong, 50 easy)
  (act: 35, 35)

Swim Down: 200 FS BK Mix
Total: 3200

5 Days to Calgary

REST DAY

6 Days to Calgary

**Distance workout

4×200 as swim/kick/drill/pull by 200s

4×75 as 25 kick/50 free swim breathing every 5 @ 20s rest

Main Set:

500 swim as 100 easy/100 fast/200 easy/100 fast @ 30-45s rest

100 back or choice swim easy 20-30s rest

400 swim as 50 fast/50 easy @ 30-45s rest

100 back or choice swim easy 20-30s rest

2 x 300 pull negative split (2^nd 150m is faster than 1^st 150m) @ 30-45s rest
… act: #1 was 7 sec neg split and #2 was 9 sec neg split

100 back or choice swim easy 20-30s rest

3 x 200 pull with pull buoy at calves @ 30-45s rest

100 back or choice swim easy

4 x 100 breathing every 5/7 @ 2:00

100 cool down

TOTAL: 4100m

7 Days to Calgary – RECOVERY Swim

Warm Up: 400 FS – BK mix

EN-1/-2 / Kick: 1200 / 500

• 4 x 100 BK on 2:10
• 4 x 50 BK on 1:15
• 6 x 50 Fin Kick on 1:00
• 4 x 100 FS on 2:00
• 4 x 50 FS on 1:05
• 4 x 50 Kick on 1:30

LAP: 200

4 x (25 Fast, 25 easy) 2x FS, 2x BK

Swim Down: 200

Total: 2500

8 Days to Calgary

200 warm-up
100 kick
100 swim build

6×75 as 25 drill/50 swim @ 1:30
6×50 kick descending 1-3/4-6 @ 1:30
6×25 scull with pull buoy @ 50

2 x broken 800m – aim for best time possible – 100-200 easy btwn 800’s
** Trying to break 11:27 **

# 1

• 4 x 50 @ 55 … Aim for 41
  (act: 41.0, 42.7, 42.2, 43.5 … so so)
• 2 x 100 @ 1:50 … Aim for 1:24
  (act: 1:24.8, 1:24.1)
• 2 x 200 swim @ 3:20 … Aim for 2:50
  (act: 2:50.0, 2:50.3 … good)

# 2

• 1 x 200 @ 3:20
  (act: 2:50.4 … good)
• 4 x 50 @ 55
  (act: 40.6. 42.2, 41.5, 41.9 … better)
• 4 x 100 @1:45
  (act: 1:25.1, 1:24.6, 1:24.2, 1:19.9 … good)

200 cool down

TOTAL: 3100m

9 Days to Calgary

10 Days to Calgary

300 swim warm-up

200 kick

6×50 freestyle drills

8×50 as 1 free/1 choice swim – desc. in 2’s @ 1:05/1:15

3×100 swim strong @ 1:50/2:00/2:15

Main Set (2 min rest between rounds):

3 x {

• 75 swim                                         
• 75 (25kk/50sw)
• 75 (50kk/25sw)
• 75 Kick                           
• 100 swim all out
  *Pace time: 1:45 or 20s rest btwn each }

200 easy

TOTAL: 2900m

11 Days to Calgary

Warm Up: 400 FS – BK mix

EN-1/-2 / Kick: 900 / 500

• 3 x 100 BK on 2:00
• 3 x 50 BK on 1:15
• 6 x 50 Fin Kick on 1:00
• 3 x 100 FS on 1:50
• 3 x 50 FS on 1:00
• 4 x 50 Kick on 1:30

EN-2: 400

• 3 x 50 BK Dive on 2:00, desc 1-3
• 50 easy
• 3 x 50 FS on 2:00, desc 1-3
• 50 easy

LAP: 600

• 4 x (25 Dive Fast, 75 easy) 2x FS, 2x BK
• 100 BK Fast
• 100 easy

Dives

Swim Down: 200
Total: 3000

200 swim

2 x {

• 2 x 50 drill @ 1:05
• 2 x 50 breathing every 5/7 @ 1:05
• 1 x 50 kick @ 1:30 }

6 x 100 free with paddles @ 2 x (1:50-1:45-1:40) or 2x(2:00-1:55-1:50)

100 easy

Main Set:

• 4×500 @ 9:30/10:00/10:45
  ** Increase speed 1-4;
  ** moderate pace to race pace

100 easy

TOTAL: 3500m

Warm Up: 400 FS – BK mix

EN-1/-2 / Kick: 1200 / 500

• 4 x 100 BK on 2:00
• 4 x 50 BK on 1:15
• 6 x 50 Fin Kick on 1:00
• 4 x 100 FS on 1:50
• 4 x 50 FS on 1:00
• 4 x 50 Kick on 1:30

EN-2: 400

• 3 x 50 BK Dive on 2:00, desc 1-3
• 50 easy
• 3 x 50 FS on 2:00, desc 1-3
• 50 easy

LAP: 400

• 4 x (25 Dive Fast, 75 easy) 2x FS, 2x BK

Dives

Swim Down: 200

200 swim

100 kick

100 swim build

6×50 drill choice @ 1:05/1:15

6×75 as 25 kick/50 swim build @ 1:30/1:45

6×100 pull with paddles @ 1:50/2:00/2:15

• Feel strong in the water

6×25 fast swim @ 45s rest

Main Set :

X x 100 freestyle

• Pace time = 90% effort with maximum 12-15s rest
• Go to failure, no more than ten 100’s

300 swim cool down, nice and easy

TOTAL: 2200m + 100’s

Warm Up: 400 FS – BK mix

EN-1 / Kick: 1200 / 400

• 200 BK Fins
• 4 x 100 BK on 2:00
• 4 x 50 Fin Kick on 1:00
• 200 FS Pull / Paddles
• 4 x 100 FS on 2:00
• 4 x 50 Kick on 1:30

EN-2: 500

• 4 x 50 BK on 1:15, desc 1-3
• 50 easy
• 4 x 50 FS on 1:15, desc 1-3
• 50 easy

LAP: 400

• 4 x (25 Dive Fast, 75 easy) 2x FS, 2x BK

Dives

Swim Down: 200

200 swim

100 kick

4×25 scull @ 20s rest

8×50 drill choice @ 1:05/1:15

4×100 breathing every 5 @ 2:00/2:20

Main Set:

4x

150 swim at 200 pace @ 2:45/3:00

50 kick fast @ 1:20

50 easy swim @ 2:00

4×50 DPS w/ paddles strong @ 1:10 or 20s rest

2×100 swim fast @ 2:00 or 30s rest

200 swim hitting 200 pace +?8

200 cool down

TOTAL: 3100m

Recovery Swim from 2 days of Provincials racing

Warm Up: 800

• 800 FS – BK Mix

Recovery: 1700

• 400 FS Fins with every 4th length BK
  breathing every 3 and 2-beat kick for FS
• 2 x 200 BK Fins
• 6 x 50 Fin Kick on 1:00, 3x FS, 3x BK
• 2 x 200 FS Pull, 1x Paddles
• 4 x 50 Kick on 1:30, 2x FS, 2x BK

Swim Down: 150

• 3 x 50 FS

Total: 2650

ETOBICOKE PROVINCIALS – DAY 2

50 FS: 30.91 for 7th

400 FS: 5:27.36 for Silver … just 0.65 sec off my PB

100 FS: 1:08.30 for 5th

800 FS: 11:40.73 for GOLD

ETOBICOKE PROVINCIALS – DAY 1

200 FS: 2:33.28 for 6th

50 BK: 36.39 for Silver

100 BK: 1:20.48 for 5th

1500 FS: 21:43.17 for Silver … and a NEW PB by 5 sec

1 Day to Etobicoke Provincials

Shake out swim of 2000m on your own

Warm Up: 400 FS-BK Mix

EN-1 / Kick: 900

• 200 BK Fins
• 2 x 100 BK on 2:00
• 2 x 50 BK on 1:15
• 4 x 50 Kick on 1:30
• 200 FS Pull Paddles

200 FS Pacing: 500

2 rounds

• 3 x 50 @ 200m pace @ 1:00 (50 @ 200 pace means ~ 37sec)
• 200 easy between rounds

Dives

Swim Down: 200

2 Days to Etobicoke Provincials

200 warm-up

4 x 50 kick @ 20s rest descend 1-4

8 x 50 as 1 swim alt 1 single arm drill @ 20s rest

Main Set:

1-2 x 400 long and smooth @ 6:45/7:15

4-6 x 100 strong @ 1:40/1:55/2:05

1-3 x 200 at 400m pace @ 3:45

4-6 x 100 faster than 1^st set @ 1:45/2:00/2:10

100 cool down

TOTAL: 2300m-3500m

3 Days out to Etobicoke Provincials

Warm Up: 400 FS – BK mix

EN-1 / Kick: 800 / 400

• 200 BK Fins
• 2 x 100 BK on 2:00
• 4 x 50 Fin Kick on 1:00
• 200 FS Pull / Paddles
• 2 x 100 FS on 2:00
• 4 x 50 Kick on 1:30

EN-2: 400

• 3 x 50 BK on 1:15, desc 1-3
  (act: 47, 44, 41)
• 50 easy
• 3 x 50 FS on 1:15, desc 1-3
  (act: 43, 39, 36)
• 50 easy

LAP: 400

• 4 x (25 Dive Fast, 75 easy) 2x FS, 2x BK

Dives

Swim Down: 200
Total: 2600

4 Days to Etobicoke Provincials

300 swim warm-up

8×100 @ 2:00 and 2:15 or 2:15 and 2:30

            2 – breathing every 5

            2 – 25m head up free/25m free

            2 – kick/swim by 50

            2 – not free/free by 50

8×50 @ 1:05/1:15

            2 – drill

            2 – DPS

            2 – Drill

            2 – Build to fast

Main Set:

20 x 100 @ 1:50/2:00/2:10

with Etobicoke 400 Target: 5:30-5:35 … so ~1:23

• 7 @ 400m pace + 10 = 1:33
  ( act: 1:31.3, 1:30.2, 1:31.1, 1:32.4, 1:30.8, 1:31.4, 1:31.7 )
  
  
• 7 @ 400m pace + 5 = 1:28
  ( act: 1:27.9, 1:27.8, 1:27.1, 1:26.3, 1:27.8, 1:27.6, 1:27.4 )
  
  
• 6 @ 400m pace = 1:23
  ( act: 1:23.7, 1:23.8, 1:23.8, 1:25.0, 1:24.2, 1:19.4 )
  

200 easy

TOTAL: 3700m

5 Days to Etobicoke Provincials

Warm Up: 400 FS – BK mix

EN-1 / Kick: 1000 / 400

• 200 BK
• 3 x 100 BK on 2:00
• 4 x 50 Fin Kick on 1:00
• 200 FS Pull / Paddles
• 3 x 100 FS on 1:50
• 4 x 50 Kick on 1:25

EN-2: 400

• 3 x 50 BK on 1:15, desc 1-4
• 50 easy
• 3 x 50 FS on 1:15, desc 1-4
• 50 easy

LAP: 200

• 4 x (25 Dive Fast, 25 easy) 2x FS, 2x BK

Dives

Swim Down: 200

• 200 FS-BK mix

Total: 2600

Warm Up: 400

Recovery: 1600

• 400 FS Fins, Every 4th length BK
• 8 x 50 Fin Kick on 1:00
• 2 x 200 FS Pull / Paddles on 30 sec
• 2 x 200 BK Fins

EN-1: 600

• 4 x 100 BK on 2:00
• 50 easy
• 2 x 100 FS on 1:50
• 50 easy

EN-2: 200

• 4 x 50 BK on 1:15, desc 1-4
• 50 easy

LAP: 200

• 4 x (25 Fast, 25 easy)

Swim Down: 200
Total: 3200

Warm Up: 800

• 200 swim
• 4 x 50 drill choice
• 200 pull with paddles
• 4 x 50 kick choice (Sher= dolphin with fins & board)

Pre-set – 2 rounds:

• 4 x 50 swim as 25fast/25 easy ALT 25easy/25 fast @ 1:15
• 2 x 100 paddles breathing every 5 or 7 @ 2:00/2:20
• 4 x 50 swim at 400m pace @ 1:20

Main Set:

• 5 x 300 best average @ 5:30/6:00/6:30/7:30
  * (choose pace time –1:50 pace/2:00 pace/2:10 pace/2:30 pace)
  ( act: 4:25, 4:23, 4:25, 4:27, 4:22 )
  avg was 4:24.4

200 cool down

TOTAL: 3700m

300 warm-up as 75 free/25 not free

3×200 as kick/swim/drill/swim by 50m @ 30s rest

4×50 kick descend 1-4 @ 1:30

8×25 as 1 swim fast feet to wall/1 fast underwater kicks @ 50

100 easy

Main Set – Cookie Cutter:

2-3 rounds (only 2 rounds were possible due to the last start caused by PSAC strike action)

• 4 x 50 @ 1:15 (act: {40, 38, 39, 39} and {41, 40, 39, 39} )
• 2 x 100 @ 2:30 (act: {1:21, 1:20} and {1:21, 1:20} )
• 1 x 200 @ 5:00 ( act: 2:45 and 2:43 )
  *All at 200 pace, hold pace from 50’s in 100’s and 200’s; even splits

100 easy cool down

TOTAL: 2700m-3300m

Warm Up: 400 FS-BK mix

Recovery: 1000

• 2 x 200 FS Pull / Paddles on 30 sec
• 8 x 50 Fin Kick on 1:00
• 200 BK Fins

EN-1: 800

• 4 x 100 BK on 2:00
• 50 easy
• 3 x 100 FS on 2:00
• 50 easy

EN-2: 400

• 50 BK on 1:15, swim <45 (act: 44)
• 100 BK, swim <1;40 (act: 1:35)
• 50 easy
• 50 FS on 1:15, swim <40 (act: 36)
• 100 FS, swim <1:25 (act: 1:21)
• 50 easy

LAP: 200

4 x (25 Dive Fast, 25 easy)

Dives

Swim Down: 200
Total: 3000

Warm Up: 800

• 200 Swim
• 200 Kick
• 200 Drill Swim by 25m
• 4×50 as 1 scull/1 not free

Pre-Set: 300

• 4×25 as fast underwater kicks (5-7) @ 50
• 4×50 as 25kick fast/25 swim smooth @ 1:20
• 4×25 sprint, feet to wall @ 50

Main Set: 1100 2 rounds of

• 2 x 175m Free @ 3:30 (hold goal 200 free time)
• 50 Kick fast @ 1:30
• 50 Free fast @ 1:15 (200 pace+)
• 25 Free fast
• 75 easy

6×100 pull with paddles @ 1:55/2:15
– Long and smooth

200 cool down

TOTAL: 3100m

Warm Up: 400 FS – BK mix

EN-1 / Kick: 1400 / 700

• 200 BK
• 4 x 100 BK on 2:00
• 8 x 50 Fin Kick on 1:00
• 200 FS Pull / Paddles
• 200 FS Pull
• 4 x 100 FS on 1:50
• 6 x 50 Kick on 1:25

EN-2: 500

• 4 x 50 BK on 1:15, desc 1-4
• 50 easy
• 4 x 50 FS on 1:15, desc 1-4
• 50 easy

LAP: 400

• 4 x (25 Fast, 25 easy) on 1:15
• 2 x (25 Sprint Kick, 25 easy kick, 50 easy)

Swim Down: 400

• 200 FS Fins/Paddles with every 4th length BK
• 200 FS-BK mix

Total: 3800

Warm Up: 400 mix

Recovery: 1000

• 400 FS Fins, every 4th length BK
• 2 x 200 FS Pull / Paddles
• 200 BK

EN-1 / Kick: 1200

• 6 x 50 Fin Kick on 1:00
• 4 x 100 BK on 2:00
• 6 x 50 Kick on 1:25
• 2 x 100 FS on 1:50

EN-2: 500

• 4 x 50 BK on 1:15, desc 1-4 (act: 50, 48, 47, 44)
• 50 easy
• 4 x 50 FS on 1:15, desc 1-4 (act: 43, 40, 37, 35)
• 50 easy

LAP: 400

• 4 x (25 Fast, 75 easy) on 1:30
  (act: 2x BK 18, 18 and 2x FS 16, 16)

Swim Down: 400

• 200 FS Fins/Paddles with every 4th length BK
• 200 FS-BK mix

Total: 4000

4 x 200 as swim/kick/pull/swim

12 x 50 as 2 Drill/1 Swim @ 1:20
– Choice stroke but keep them together in sets of 3
– Sher = 1 round at least of fly with fins

8 x 50 swim mid-pool @ 1:15

3 Rounds, desc. 300’s 1-3 starting at 75% effort

• 3 x 100 cruise @ 1:50 act: { (1:33, 1:32, 1:32), (1:30, 1:30, 1:30), (1:30, 1:29, 1:30) }
• 1 x 300 strong (75% effort) @ 5:30 act: 4:38, 4:25 and last swum 200 in 2:46
  **ran out of time for the last 300**

200 cool down

TOTAL: 3800m

300 swim warm-up

4×50 kick as 2 side kick/2 front @ 1:30

6×50 RAP/LAP alt. Head Touch @ 1:15

8×50 as 4 no equip/4 with paddles – desc. in 2’s @ :55

Main Set:

4×100 swim @ 1:55/2:20

3×200 swim @ 3:40/4:30

2×300 swim @ 5:15/6:30

1×400 swim @ 6:40/8:20

*Steady and consistent pace

100 cool down

TOTAL: 3300m

Warm Up: 600

Recovery: 1000

• 2 x 200 FS Pull / Paddles on 30 sec
• 8 x 50 Fin Kick on 1:00
• 200 FS Fins, every 4th length BK

EN-1: 1200

• 4 x 100 BK Fins 15 sec
• 4 x 100 BK on 2:00
• 50 easy
• 3 x 100 FS on 2:00
• 50 easy

EN-2: 300

• 5 x 50 BK on 1:10, desc 1-5
• 50 easy

LAP: 200

4 x (25 Dive Fast, 25 easy)

Dives

Swim Down: 200

300 warm-up as 75 fr/25 not fr

4×50 choice drill freestyle

4×50 as 25scull/25 kick

8 x 50 @ 60-55-50-45 twice through
SwimTimes: 45, 43, 42, 41, 47, 44, 42, 40

Main Set:

36 x 50 @ 1:30

4 kick – 2 swim – 38, 37

4 kick – 4 swim – 37, 37, 37, 38

4 kick – 6 swim – 39, 38, 38, 38, 37, BK 45

4 kick – 8 swim – 38, 37, 37, 37, 37, 37, BK 45, 44

*** Kick all out, swim strong (just over 200m pace) ***

300 cool down

TOTAL: 3200m

Warm Up: 800

EN-1 / Kick: 1900

• 6 x 50 Fin Kick on 1:00
• 200 BK fins on 20 sec
• 200 FS fins on 20 sec
• 4 x 100 BK on 2:00
• 2 x 200 FS Pull/Paddles on 3:30
• 4 x 100 FS on 1:50

LAP: 600

• 4 x (25 Fast, 25 easy) BK on 1:15
• 2 x 25 Max BK Kick on 45sec
• 50 easy
• 4 x (25 Fast, 25 easy) FS on 1:15
• 2 x 25 Max FS Kick on 45
• 50 easy

Dive 25’s and Breakouts

Swim Down: 200
Total: 3500

Warm Up: 800

EN-1/Kick: 1450

• 8 x 50 Fin Kick on 1:00, 4x FS, 4x BK
• 4 x 100 BK on 2:00
• 4 x 50 Kick on 1:30, 2x FS, 2x BK
• 4 x 100 FS Pull-Paddles on 1:45
• 50 easy

EN-2: 500

• 5 x 50 BK desc 1-5 on 1:15
  50 easy
• 5 x 50 FS desc 1-5 on 1:00

Speed: 500

• For 200 FS: 2 x 50 FS on 1:00, swim target 35
• 100 easy
• For 100 BK: 3 x 25 BK on 45, swim target 19
• 75 easy
• For 100 FS: 3 x 25 FS on 45, swim 16
• 75 easy
• 2 x (25 Max, 25 easy) on 1:30, 1x BK, 1x FS

Swim Down: 300
Total: 3700

Warm Up:

• 200 swim
• 100 kick
• 200 pull
• 100 scull

6 x 100 as 50 drill/50 swim build @ 2:30/2:45

2 of each:

• Scull to 3 strokes
• Single Arm
  • 3 Tap Drill
    
    (Sher = 3×100 fly with fins (50 single arm for drill/50 dolphin kick with board); then 3×100 as above)

Main Set:

• 4 x 75 swim; middle 25 is fast @ 1:20/1:30
• 100 kick @ 3:00/3:30
• 4 x 100 swim; 3^rd 25 is fast; descend 1-4 @ 2:00/2:20
• 100 kick @ 3:00/3:30
• 4 x 200 negative split; emphasis on 3^rd 50 @ 3:45/4:15

100 easy

TOTAL: 3000m

Warm Up:

• 200 swim
• 100 kick
• 200 drill/swim by 50
• 10×100 free with paddles @ 1:55
  – Long and smooth

Main Set: 2 rounds of:

• 8×25 sprint @ :45
• 100 kick fast @ 2:30
• 75 all out (optional from blocks) @ 1:20
• 125 easy swim @ 4:00

600m cool down as 2x(75 free/25 choice-50/50-25/75)

TOTAL: 3100m

Warm Up: 800

Kick: 700

• 6 x 50 Fin Kick on 1:00, 3x FS, 3x BK
• 50 easy
• 6 x 50 Kick on 1:30, 3x FS, 3x BK
• 50 easy

EN-1: 1200

• 4 x 100 BK on 2:00
• 2 x 200 FS Pull on 3:30
• 4 x 100 FS on 1:50

LAP: 600

4 x (25 Dive Fast, 50 easy, 25 Push Fast, 50 easy) 2x FS, 2x BK

Dives

Swim Down: 200

Warm Up: 500

• 200 warm-up
• 100 kick
• 200 pull

Pre-Set – 3 rounds: 1050

• 2×50 kick (sher= dolphin with board & fins) @1:40
• 2×50 drill (sher= S.A. fly w/ fins) @ 1:15
• 2×50 swim as 25fast/25 easy @ 1:10
• 50 easy

Main Set: 1500

3 rounds choice stroke:

• 4×50 with paddles desc. 1-4 @ 1:10
• 1×50 @ 200m pace @ 1:30
• 6×25 @ 100m pace @ :45
• 100 easy

Swim Down: 300

4×75 cool down as 25 kick choice/50 swim easy

TOTAL: 3350m

Warm Up: 800 FS / BK Mix

Kick: 350

• 6 x 50 Kick on 1:30, 3x FS, 3x BK
• 50 easy

EN-1: 1300

• 3 x 100 BK Fins/Finger Paddles on 2:00
• 3 x 100 BK on 2:00
• 50 easy
• 3 x 100 FS Pull/Paddles
• 3 x 100 FS
• 50 easy

EN-1/2: 600

• 5 x 50 FS on 1:00, desc 1-5
• 50 easy
• 5 x 50 BK on 1:10, desc 1-5
• 50 easy

Speed: 200

• 4 x (25 Fast, 25 easy) on 1:15

Swim Down: 200
TOTAL: 3450

300 warm-up as 75 free/25 not free
800 FS / BK Mix

10 x 50 drill @ 1:20 as

• Side kick
• Single arm swimming
• 1,2,3 pull (high elbow)

Kick: 600m
12 x 50 Fin Kick on 1:00

EN-1/2: 1600m
3 rounds:
2 rounds: 1x Pull, 1x Swim

• 2×100 smooth @ 1:45
• 1×200 @ 1500m pace @ 3:30
• 2×100 smooth @ 1:45
• 1×200 @ 800m pace @ 3:30
• Extra 60s rest

450 cool down

TOTAL: 3300m

Crazy bad Good Friday session at TPASC

Warm Up: 800 FS / BK Mix

Recovery: 400 FS Fins with every 4th length BK

Kick: 12 x 50 Fin Kick on 1:00 – 6x FS, 6x BK

EN-1: 1000

• 5 x 100 BK on 2:00, swim ~1:45
• 50 easy
• 5 x 100 FS on 1:45, swim ~1:30
• 50 easy

EN-1/2: 600

• 6 x 50 BK on 1:10
• 6 x 50 FS on 1:00

Speed: 200

• 4 x (25 Fast, 25 easy) on 1:30 – 2x FS, 2x BK

Swim Down: 200
Total: 3800

4 × 100 as swim/kick/drill/pull build
4 × 50 Drill Choice @ 1:15
6×100 swim @ 2x (1:50-1:40-1:30) à add 10-30sec to each time if needed but descend
100 easy

Banjo Billy 200’s

1 x 200 easy @ 3:40 or 4:10
1 x 200 fast @ 3:20 or 3:50

1 x 200 easy @ 3:40 or 4:10
2 x 200 fast @ 3:20 or 3:50

1 x 200 easy @ 3:40 or 4:10
3 x 200 fast @ 3:20 or 3:50

200 cool down

TOTAL: 3300m

Warm Up: 800 Mix

EN-1 / Recovery: 800

• 4 x 100 BK Fins on 20 sec
• 4 x 100 FS Fins on 20 sec

EN-1 / -2: 900

• 8 x 50 BK on 1:10, desc in pairs
• 50 easy
• 8 x 50 FS on 1:00, desc in pairs
• 50 easy

LAP 400

• 4 x (25 Fast push start, 25 easy) on 1:15 as 2x FS, 2x BK
• 75 easy to deep end
• 4 x (25 Fast Dive, 25 easy) on 1:30 as 2x BK, 2x FS

Dives

Swim Down: 200
Total: 3200

400 swim warm-up

200 kick with three 15m bursts (fast) at any point in the 200

Main Set:

• 6 x 50 kick @ 1:20 #3 and #6 fast
• 100 easy swim
• 4 x 100 kick @ 2:45 #2 and #4 fast
• 100 easy swim
• 2 x 150 kick @ 4:00 #2 fast
• 100 easy swim
  
  FINS ON
  
• 10 x 50 kick 1 easy / 2 fast @ :60

Optional:

• 8×100 swim @ 1:45/1:55/2:10
  – Strong swim, controlled, good technique
  – 3^rd 25 of each 100 is fast and strong kick

100 easy

TOTAL: 2500m-3300m

Recovery session after 2 days off

Warm Up: 800 Mix

EN-1/Kick: 1700

• 2 x (25 Kick, 50 swim, 25 Kick, 50 swim, 50 Scull) 1x FS, 1x BK
• 300 FS Fins with every 4th length BK
• 8 x 50 Fin Kick on 1:00, 4x FS, 4x BK
• 3 x 100 BK on 2:00, swim 1:45
• 3 x 100 FS Pull/Paddles on 1:45, swim 1:25

EN-1/-2: 400

• 4 x 50 BK on 1:10, swim <45
• 4 x 50 FS on 1:00, swim <40

Speed: 300

• 2 x (Dive 25, 50 easy, Push 25, 50 easy) 1x BK, 1x FS
• dives

Swim Down: 200
Total: 3400

200 warm-up

4×75 as kick/drill/swim @ 1:30

6×50 as 25 easy/25fast @ 1:10

8×25 as 1 overkick drill/1 swim glide @ 50s

 
Main Set:

4×100 swim or pull breathing every 3 ALT every 5 @ 2:00/2:30

8×50 as breathing pattern (repeat) @ 30-40s rest

–      4 breaths/25m

–      3 breaths/25m

–      2 breaths/25m

–      1 breath/25m

4x

2×50 kick 1 easy/1fast

100 swim (focus on glide and strong kick)

100 cool down

TOTAL: 2700m

WRITTEN AS THE FOLLOWING:
200 swim

100 kick

8×50 drill Freestyle @ 1:10

4×75 as 25 kick/50 swim @ 20s rest

6×150 @ 3:30

Odd: RAP/LAP/Glide by 50 with paddles

Even: Freestyle swim smooth (no equipment) – Find strong pull from the drill before

3x

300 freestyle strong @ 5:00/5:30/5:45/6:00

2×50 kick @ 1:20

*Gentle descend the 300’s in time. #1 50% effort, #3 75% effort

100 cool down

TOTAL: 3200m

BUT WE ACTUALLY DID THIS:

4×100 swim/kick/drill/pull build
4×50 Drill Choice @ 1:15
6×100 swim @ 2x (1:50-1:40-1:30) à add 10-30sec to each time if needed but descend
100 easy

Banjo Billy 200’s

1 x 200 easy @ 3:40 or 4:10
1 x 200 fast @ 3:20 or 3:50

1 x 200 easy @ 3:40 or 4:10
2 x 200 fast @ 3:20 or 3:50

1 x 200 easy @ 3:40 or 4:10
3 x 200 fast @ 3:20 or 3:50

200 cool down

TOTAL: 3300m

Warm Up: 800 FS / BK Mix

Fin Kick: 400

• 2 x 50 Side Kick
• 2 x 50 6-kick Switch
• 2 x 50 FS Kick on 1:00
• 2 x 50 BK Kick on 1:00

Stroke Focus: 900

• 3 x 100 FS Pull/Paddles on 20sec
• 3 x 100 BK on 2:05
• 3 x 100 IM on 2:05

Kick: 300

• 6 x 50 Kick on 1:30 (2x FS, 2x BK, 2x BR)

Faster: 650

• 4 x 50 FS on 1:00, desc 1-4
• 4 x 50 BK on 1:05, desc 1-4
• 3 x 50 IM seq on 1:10

Speed: 200

• 4 x (25 Fast, 25 easy) on 1:15

Swim Down: 200
Total: 3450

Workout 2 – Thursday 23 March

Team

200 warm-up

100 kick

4×50 drill of choice @ 20s rest

4×75 as 25 fast choice/50 free easy @ 1:20

4×50 as 25 fast choice/25 easy @ 1:05

4×25 fast choice @ 40

100 easy

Main set:

10×200

3 descending @ 3:30/4:00/4:15

1 drill as catch-up/overkick by 25m @ 4:30/5:00

2 descending @ 3:30/4:00/4:15

1 drill as above

1 strong swim @ 3:30/4:00/4:15

1 drill as above

1 all out swim @ 3:30/4:00/4:15

200 easy cool down

TOTAL: 3400m

Don & Sher

2500m light and easy @ competition pool after travel

• Include some kicking, drills, long smooth swims
• Nothing fast
• Practice dives

Long Warm-Up

Some Pacing

Dives & Breakout

Long Swim Down

Workout 1

300 swim

4×75 25drill/50 swim build @ 20s rest Best stroke

200 swim smooth breathing every 3/5 by 50m @ 30s rest

4×25 kick fast @ 20s rest (Sher = dolphin kick)

200 breathing every 5/7 by 50m @ 30s rest

4×25 resistance kick @ 20s rest

200 as 50 RAP/50 LAP/100 DPS

Don & Sher:

2 rounds

• 200 swim smooth @ 4:00
• 2 x 50 strong focusing on walls and underwaters specifically @1:10
• 100 @ 400m pace
• Extra 2mins rest

400 long and easy cool down

Team:

2 rounds

200 swim smooth @ 4:00/4:30

4×50 strong focusing on walls and underwaters specifically @1:00/1:10

3×100 build to 400m pace @ 1:50/2:00/2:15

Extra 2 mins rest

200 easy

TOTAL: 2600m-3000m

Warm Up:

600 FS / BK mix
6 x 50 Fin Kick on 1:00

Pacing:

FOR 400 FS:
2 x 100 FS on 2:00, swim 1:30
200 FS, swim 3:00
50 easy

FOR 200 FS:
2 x 50 FS on 1:15, swim 42.5
100 FS, swim 1:25
50 easy

For 100 FS:
2 x (25 FS Fast, 25 Easy) on 1:15
50 FS, swim 40
50 easy

Dives Practice
Dive – Breakout Practice

Workout 6

300 warm-up as 75 free/25 not free

Pre-set:

• 6×25 mid pool flip @ 60
• 100 DPS swim @ 2:00
• 2×75 swim strong as uw kicks 4,6,8 by 25 @ 1:30

Main Set 1 (continuous, respect pace times)

8 x 50 sprint with feet to wall finish (start in Deep end)
– 4 @ 1:15
– 2 @ 1:30
– 2 @ 2:00 from dive

300 as scull/swim by 25 @ 60s rest

Broken 200 strong as 75-50-50-25 @ 20s rest

200 as scull/swim by 25

Main Set 2

9 x 200 @ :40s rest
– #1 – paddles, buoy (snorkel optional)
– #2 – paddles only
– #3 – paddles & fins

*Descend effort level and feel power through your stroke with both the fins and paddles

*Take lots of rest between the sets before moving on, provided you have time. Allow the body to recover a bit between things.

200 easy cool down TOTAL: 3400m

Workout 5

400 warm up of choice (include kick, drill etc)

2×400 swim smooth (paddles/snorkel optional) @ 7:30
Last 100m sprint; use legs

8-10 x 25 sprint @ 60s
– as 10-12 fast kicks with hands against the wall into Flip turn/Open Turn,
– 6 strong uw kicks and sprint to end

3 x 300 swim smooth (paddles/snorkel optional) @ 5:30
Last 100m sprint; use legs

6-8 x 25 sprint @ 55s
– as 10-12 fast kicks with hands against the wall into Flip turn/Open Turn,
– 6 strong uw kicks and sprint to end

4 x 200 swim strong and consistent @ 3:20

4-6 x 25 sprint @ 50s
– 10-12 fast kicks with hands against the wall into Flip turn/Open Turn,
– 6 strong uw kicks and sprint to end

100 easy TOTAL: 3600m

Workout 2

*Final day before taper (Don & Sher)

• 200 warm-up
• 4 x 50 kick descend 1-4 @ 1:30
• 4 x 50 swim with paddles descending 1-4 @ 1:10
• 100 easy

Pre-Set:

• 6 x 50 mid-pool; fast turns @ 1:10
• 4 x 25 with fins; fast underwater and breakout rest easy @ 45
• 4 x 50 smooth swim with fins; feel strong with extra power behind you @ 60

Main:

• 10 x 100 @ 1:50/2:00/2:15 *Repeat twice through
  #1 = 25 fast/75 smooth
  #2 = 50 fast/50 smooth
  #3 = 75 fast/25 smooth
  #4 = 50 fast/50 smooth
  #5 = 25 fast/75 smooth

Fast should be around 200 or 400m pace (depending on your main race focus)

100 easy

• 4 x 100 fast @ 1:45/1:55/2:10
• 50 easy
• 4 x 50 @ 50

150 cool down TOTAL: 3200m

Workout 3

• 400 warm-up as 75 free/25 not free
• 200 kick with 2x15m burst (strong kick) at some point within 200
• 4×50 fists closed drill @ 1:20

20-30s rest between everything:

• 200 swim breathing every 3 or 5
• 4×25 with 4-6 strong underwater kicks then swim easy
• 200 pull breathing every 5 or 7
• 4×25 same
• 200 swim or pull breathing every 7
• 4×25 same
• 200 swim build by 50m to 400m pace
• 100 easy

Main Set:

3 x (4 x 50 @ 1:15 + 150 easy recovery)

Set 1 – 1st 50 build, 2nd pace +1, 3rd/4th at pace
Set 2 – 1st 50 dive pace, 2nd build, 3rd/4th at pace
Set 3 – 1st 50 build, 2nd/3rd/4th at pace.
**200m pace

4 x 75 cool down as
– 25 double arm back
– 50 free @ 30s rest

TOTAL: 3350m

Workout 1 – Tuesday 14 March

200 choice warm up

4 x 50 drill @ 1:15

100 swim ‘perfect’ @ 1:50

4 x 50 kick @ 1:30

100 swim build @ 1:50

4 x 50 side kick @ 1:40

100 easy choice

Main Set:

• 2 x 300 swim @ 5:30 or 30s rest #2 strong
• 100 easy
• 3 x 200 @ 3:30 or 20s rest #1 and 3 strong
• 100 easy
• 4 x 100 @ 1:45 or 15s rest #2 and 3 strong
• 100 easy
• 5 x 50 @ 1:00 descending 1-5 to all out
• *** Strong = 400m pace ***

150 cool down

TOTAL: 3400m

Workout 4

Warm Up:

• 200 swim
• 4 x 50 drill choice
• 200 pull
• 4 x 50 kick choice
• 8 x 50 swim @ 50

2 x Through:

• 2 x (25 FS Fast, 25 easy)
• 50 FS Fast, 50 easy

8 x 75 @ 1:30 as
– Odds = 4-6-8 uw kicks by 25 (don on Back)
– Evens = Kick fast (front)

Dive Practice
– 2 x for feel
– 2 x 12.5m for time
– 25 to feet touch for time

200 easy cool down

TOTAL: 3200m

Workout 3

• 200 swim warm-up
• 100 kick
• 8×50 as 1 drill/1swim @ 20s rest
• 4×25 as mid pool flip (12.5 swim + flip + 12.5 back) @ 60s
• 4×100 swim smooth @ 1:45

Set #1 – Pull

• 300 Pull DPS @ 6
• 4×50 swim strong @ 55 à Focus on pulling strong
• 2×150 pull DPS @ 2:15
• 4×50 swim desc. 1-4 @ 55
• 4×75 pull DPS @ 1:20
• 4×50 swim all out @ 55
• 100 easy swim

Set #2 – Kick

• 5×150’s fast kick @ 5:00
• #1 – 6×25 @ 10s rest
• #2 – 3×50 @ 20s rest
• #3 – 2×75 @ 30s rest
• #4 – 100 – 30s rest – 50
• #5 – 150 for time

*Remainder of 5 minutes is your extra rest at the end of each 150. Use it to swim easy or just rest at the wall

150 easy cool down

TOTAL: 3500m

200 warm-up

8×50 as 1 drill/1 swim (don = ½ back) @ 20s rest

4×25 blast off sprints @ 45s

• Push off wall hard and strong, and break out powerfully for 1-2 stroke cycles; swim remainder easy

Underwater Kick Practice

4 rounds à 2 no fins/2 with fins (Don = 1 each of bk and Fr)

1×25 4 uw kk    @ 50

1×50      4,6        @ 1:15

1×75     4, 6, 8     @ 1:45

1×50       6, 8       @ 1:20

1×25         8         @ 1:00

Pull Set

2×200 pull no paddles @ 3:45

4×50 fist closed drill @ 1:15

4×100 pull with paddles @ 1:50

4×50 fists closed drill @ 1:15

400 swim no equipment strong

*find power through your pull and swim 75+% effort

200 cool down TOTAL: 3400m

200 swim warm-up

Pre Set:

2×75 kick/swim/kick by 25 @ 1:45
4×75 swim smooth @ 1:20
2×75 swim/kick/swim strong by 25 @ 1:30
5×50 build to pace @ 60-55-50-45-45 OR 1:10-1:05-1:00-55-55
100 easy

Main Set:

1×300 pull @ 6:00 with paddles
1×100 easy @ 2:30
8×50 free @ :55 @ 200 pace +2
(act: 40, 41, 41, 41, 41, 42, 42, 43)
1×100 easy @ 2:30
6×50 free @ 1:05 @ 200 pace +1
(act: 40, 40, 40, 41, 41, 41)
1×100 easy @ 2:30
4×50 free @ 1:10 @ 200 pace
(act: 40, 40, 41, 40)
1×100 easy @ 2:30
2×50 free @ 1:15 @ 200 pace -1
(act:. 38, 37)
1×100 easy @ 2:30
1×50 free @ 1:30 @ 200 pace -2
(act: 35)
Sher – 200 goal time = 2:40 à pace = 40
Don – 200 goal time = 2:30 à pace = 37.5
Brad – 200 goal time = 2:40 à pace = 40

200 cool down
TOTAL: 3100m

Recovery Swim

300 easy free
100 alternating kick on side/kick on back by 25
200 drill/swim by 25
4×25 not free @ 15s rest between

300 pull with paddles breathing every 3/5 by 50 @ 6:00

6×75 as 25 kick strong/50 swim smooth @ 1:40

*Don mix up strokes with free/back

6×50 drill choice stroke @ 1:15

6×75 as 25 strong pull/50 swim smooth @ 1:30

            *Don mix up strokes with free/back

6×50 as odds scull/swim by 25; evens dolphin kick on back (fins optional) @ 30s rest

All from Mid-Pool:
2 rounds

4×50 focus on fast turns in and out of flags; 3-5 dolphin kicks off each wall @ 20s rest
4×25 fast; working on turns @ 20s rest
100 easy

TOTAL: 3300m

300 as 75swim/25 kick

3 rounds:

100 drill choice @ 10s rest

100 kick build @ 20s rest

100 swim ‘perfect’ @ 20s rest

50 easy @ 30s rest

Main Set:

300 free set-up @ 5:15

3×100 @ 1:50

200 free set-up @ 3:40

2×200 @ 3:20

25 easy to deep end @ 1:10

200 Broken à 100 off the blocks fast – 10s rest – 100 push fast

125 easy @ 4:00

*Set-up is a smooth pace, around 60-65% effort. Rest may be minimal but it’s not a massive effort, allows you to “warm-up” for the next part

*100’s/200’s are fast but not all out. Think controlled speed and consistent (i.e. not going out hard and dying)

100 cool down

TOTAL: 3000m

200 swim warm-up

4×50 as 25 free/25 not free @ 20s rest

2×75 as 50m side kick/25m swim

Kick Set

300 kick with every 4th 25 = max uw kicks (swim easy to end of length) @ 5:45

200 kick every 3^rd 25 = max uw kicks @ 4:30

100 kick every 2^nd 25= max uw kicks @ 2:15

6×50 kick strong with 4-6 strong uw kicks of each wall @ 1:30

Pull Set

3 rounds

300 swim @ 5:30

3×100 pull (paddles optional) @ 1:50

Extra 40s rest

            *300’s descend 1-3 to 400 pace

                *100’s are strong focusing on high elbow and full finish pull

150 cool down

TOTAL: 3400m

200 swim

100 kick

200 pull

100 scull

6×100 as 50 drill/50 swim build @ 2:30/2:45

• 2 of each:
  • Scull to 3 strokes
  • Single Arm
  • 3 Tap Drill

Main Set:

4×75 swim; middle 25 is fast @ 1:20/1:30

100 kick @ 3:00/3:30

4×100 swim; 3^rd 25 is fast; descend 1-4 @ 2:00/2:20

100 kick @ 3:00/3:30

4×200 negative split; emphasis on 3^rd 50 @ 3:45/4:15

100 easy

TOTAL: 3000m

4×200 as swim/kick/pull/swim

12×50 as 2 Drill/1 Swim @ 1:20

• Choice stroke but keep them together in sets of 3

Turns Practice 10mins

• Drills

8×50 swim mid-pool @ 1:15

• Focus on fast turns in and out of the wall

4×25 resistance kick @ 45

200 swim breathing every 5

4×50 Drill/swim IMO or best stroke @ 1:15

200 swim breathing every 5 or 7

4×100 as 75 smooth/25 fast @ 2:00

200 build by 50

100 Cool down

TOTAL = 3200m

200 swim

100 kick (75 easy/25 strong)

200 Drill/swim by 50

100 build

4×50 25 fast/25 easy @ 1:10/1:20 as 1 freestyle, 1 choice stroke

3x                             Round 1      Round 2       Round 3

2-3×200 free @       3:30/4:20     3:20/4:10      3:10/4:00

100 kick @              3:00/3:45

4-6×50 free @             1:05                :60             :55

100 swim easy @     3:00/4:00

200 cool down

TOTAL: 3400m-4300m

Borden Noon Holiday Swim

Warm Up:  1100

• 600 FS/BK Mix
• 200 kick as 2×50 and 1×100
• 50 easy
• 200 FS Pull – Paddles
• 50 easy

Main Set – Double Up 400’s  1900m

• 8 x 50 FS on 1:00, swim 41-42
  Actual:  43, 43, 42, 42, 42, 42, 41, 42
• 100 easy
• 4 x 100 FS on 1:45, swim 1:25
  Actual:  1:24, 1:25, 1:25, 1:26
• 100 easy
• 2 x 200 FS on 3:30, swim ‘double’ 2:50  (…not happening…)
  Actual:  2:58, 2:58
• 100 easy
• 400 FS, swim ‘double’
  Actual:  good effort 5:57

Swim Down:  300 easy FS-BK mix
Total:  3300m

Borden Noon – an A.K. Session

Borden Noon – an A.K. Session

200 warm-up

4 x 75 50 drill/25 swim @ 30s rest

3 x 100 @ 20s rest descending 1-3

4 x 50 @ pace @ 1:10

–          Get the feel of your pacing for main set

Main Set:

• 20 x 100 @ 400m or 800m pace + 20s
  DON:  20 x 100 FS on 1:45, swim 1:22
  Hold 400m or 800m pace to failure rest 1 full 100 then continue to 20

  That didn’t pan out … was dying and off pace early.
  Did 7, then easy 100
  Then 5 x 100 with lots of rest, to ensure hitting 1:22

200 cool down

TOTAL: 3200m

Borden Noon

Warm Up:

• 1000 easy mix

TEST SET:  1500

• 15 x 100 FS on 2:00, BEST AVG
  1:23  1:21  1:21  1:22  1:22
  1:21  1:21  1:21  1:22  1:21
  1:21  1:21  1:21  1:22  1:19
• 200 Easy

LAP:  200

• 4 x (25 Fast, 25 easy) on 1:15  2x FS, 2x BK

Swim Down:  200

Total:  3200m

Borden Noon – an A.K. Session

5 x 100 warm-up (1 swim/1 kick/1 pull/2 choice) @ 30s rest

200 Drill/swim by 25

4 x 200 pull with paddles breathing every 5 @ 3:45/4:00/4:20

2 rounds:

• 6 x 50 free best average @ 1:10/1:20  AIM for 35 sec
• 3 x 100 free descend 1-2 (to 400 pace) @ 1:35/1:50/2:00
  AIM for 1:27, 1:25, 1:222nd round, last 100 was 1:20

4 x 75 cool down as 25 kick/50 swim easy

TOTAL: 3000m

Borden Noon – Super Cold – 75F pool! Used thin sleeveless wetsuit

Warm Up: 600

• 600 FS/BK mix

EN-1 / Kick: 2350

• 4 x 50 BK on 1:05
• 3 x 100 BK on 2:00
• 50 easy
• 6 x 50 FS Kick on 1:30
• 50 easy
• 3 x 100 FS Pull-Paddles on 1:45
• 3 x 100 FS on 1:45
• 200 FS Kick
• 50 easy
• 4 x 50 FS on 1:00, swim 43
• 2 x 100 FS on 1:45, swim 1:27
• 200 FS, swim 3:00

Swim Down:  200 easy mix

Total:  3150m

Rest Day

Georgian Bay Recovery Swim:

Practice Cancelled – Borden Closed for Truth and Reconciliation Day
Bay Swim – see Below

Borden Noon – an A.K. Session

200 warm-up

4 x 50 drill choice @ 1:00

4 x 75 kick @ 1:30

4 x 100 pull with pull buoy at calves @ 1:45

Main Set:

2 x

• 6 x 200 as
  – 3 @ 3:20/3:40/4:00
  – 2 @ 3:10/3:30/3:50
  – 1 @ 3:00/3:20/3:40
• Rest 2 mins and repeat

100 Cool Down

TOTAL: 3400m

Borden Noon – an A.K. Session

500 skips by 100 (SKIPS – 100 each of Swim, Kick, IM (not FS), Pull, Swim)

4 x 200 as 50 drill-50 kick-100 swim build @ 3:30  (<too short – go for 20 sec)

4 x 50 breathing every 5 @ 1:00

6 x 100 hold 400 pace +5 @ 1:45/1:55/2:00/2:15
– Don:  6 x 100 on 1:45, swim 1:30
Actual:  1:29  1:31  1:29  1:29  1:30  1:30

100 easy

6×100 hold 400 pace @ 1:45/1:55/2:00/2:15
– Don:  6 x 100 on 1:45, swim 1:25
Actual:  1:25  1:26  1:26  1:27  1:27  1:28

100 easy

6×100 hold 400 pace -5 @ 1:45/1:55/2:00/2:15
– Don:  6 x 100 on 1:45, swim 1:20
Actual:  1:24  1:26  1:26  1:28  1:28  1:27

200 Cool down

TOTAL: 3700m

Borden Noon

Warm Up:

• 1000 easy mix

TEST SET:  1500

• 15 x 100 FS on 2:00, BEST AVG … missed button press on #12, did 16 but got the time for #12Actual:
  1:26  1:25  1:24  1:24  1:25
  1:24  1:25  1:25  1:24  1:24
  1:24  1:24  1:24  1:25  1:25  1:26
• 200 Easy

LAP:  200

• 4 x (25 Fast, 25 easy) on 1:15  2x FS, 2x BK

Swim Down:  200

Total:  3200m

Borden Noon – an A.K. Session

500 warm-up as 4 x (100 swim/25 drill)

5 x 100 as (25 kick – 50 drill – 25 swim build) @ 2:00/2:15

2 Rounds (all at 15sec rest between):

• 50 kick
• 50 Single Arm Drill
• 50 6 kicks – 1 pull
• 50 6 kicks – 3 pull
• 50 DPS

6×25 as 1 fast/1 easy @ 35 or 40
Main Set:

2 Rounds:

• 2 x 300 @ 5:00/5:30/6:00          Don:  400 Pace = 1:25/100
  – R1 = #1 400m Pace + 10; #2 400m Pace +5
  Don: #1 1:35/100=4:45    #2 1:30/100=4:30
  Actual:  4:46 and 4:30
  – R2 = #1 400m pace +5; #2 400m Pace
  Don: #3 1:30/100=4:30    #4 1:25/100=4:15
  Actual:  4:31 and 4:21 (max effort req’d for 4:21)
• 1 x 100 easy @ 2:30/3:00

**Example: 400m goal pace is 1:25, therefore round 1 pace+10 = 1:35 so goal 300m time is 4:45

150 cool down

TOTAL: 3200m

Borden Noon – Recovery Session

Warm Up: 700

• 600 FS/BK mix

EN-1 / Kick: 2000

• 3 x 100 BK Fins/Paddles on 2:00
• 4 x 50 BK Fin Kick on 1:00
• 3 x 100 BK on 2:00
• 50 easy
• 3 x 100 FS Fins/Paddles on 1:45
• 4 x 50 FS Fin Kick on 1:00
• 3 x 100 FS Pull on 1:45
• 3 x 100 FS on 1:45
• 50 easy

Swim Down:  200 easy mix

Borden Noon – an A.K. Session

300 warm-up

6×50 drill/swim @ 20s rest

8×50 as 50 pull/50 – scull/pull by 25
–          Don = backstroke

8×100 with fins @ 1:45/2:00

• 1 as 25 kick / 75 swim
• 1 as 75 swim / 25 swim fast

Don 15 x 50 @ 55 holding under 45 – mis-counted and did 16
Act:  42, 42, 42, 41, 41, 41, 41, 41,
          41, 42, 41, 41, 41, 41, 40, 40

200m cool down

TOTAL: 2000-2750m

Borden Noon – and A.K. Session

300 warm-up as 75m free/25m not free

4 x 50 side kick with fins @ 20s rest

4×100 breath control as:

• Breathing ever 3
• Breathing every 5
• Breathing every 7
• 3-2-2-3

8 x 50 @ 30s rest as 2 rounds of:

• 4 breaths/25
• 3 breaths/25
• 2 breaths/25
• 1 breaths/25

Main Set – Broken 400’s:

8 x 50 best average @ 1:10/1:20/1:30

4 x 100 focus on 3^rd 100 @ 2:00/2:15/2:30

2 x 200 descend 1-2 @ 3:30/3:45/4:00

400 best time

200m cool down

TOTAL: 3100m

Borden Noon

Warm Up:

• 1000 easy mix

 TEST SET:  1500

• 15 x 100 FS on 2:00, BEST AVG
  1:28  1:27  1:26  1:26  1:25
  1:25  1:25  1:25  1:25  1:24
  1:25  1:24  1:24  1:24  1:23 
• 200 Easy

LAP:  200

• 4 x (25 Fast, 25 easy) on 1:15  2x FS, 2x BK

Swim Down:  200

Total:  3100m

Borden Noon – an A.K. Session

400 swim warm-up
200 kick
100 build

6 x 50 drill @ 1:00

4 x 100 with fins as 50 side kick/50 swim
–          Don no fins, backstroke kick + swim

2x

• 50 build @ 1:00
• 4 x 25 as 5-8 underwater dolphin kicks fast, rest easy swim @ 45
• 50 fast @ 1:30

Main Set:

• 3 x 100 swim cruise @ 1:45/2:00/2:15
• 300 swim hard @ 5:30/6:00/6:30
• 3 x 100 swim cruise @ 1:40/1:55/2:10
• 300 swim hard
  Act:  300’s – 4:19, 4:21 … super hard

 300 cool down

TOTAL: 3300m

Rest Day – bay too rough – pool closed

Wasaga Beach OW – 3580m – Fast with wind/swell, slow against 1:51/100m

Wasaga Beach OW 3612m @ 1:56/100

Wasaga OW – Recovery 2472m @ 1:53/100

Borden – AK Session

100 swim/100 kick warm up

8 x 50 drill as 1 fists/1 DPS @ 20s rest

4 x 50 single arm @ 20s rest

8 x 100 swim

• odd @ 1:45 fast underwater kicks off each wall
• even @ 2:00 breathing every 5 (flip turn counts as 1 stroke)

6 x 200 swim as pace times A, B, C or D

• A: 3 @ 3:20 / 2 @ 3:10 / 1 @ 3:00
• B: 3 @ 3:45 / 2 @ 3:35 / 1 @ 3:25
• C: 3 @ 4:00 / 2 @ 3:50 / 1 @ 3:40
• D: 3 @ 4:20 / 2 @ 4:10 / 1 @ 4:00
• DONS:  3 @ 3:15, 2 @ 3:05, 1 @ 2:55
  Actual:  3:03, 3:04, 3:03   2:57, 3:01    2:57

8 x 50 @ choice at :45/:50/1:00/1:10

• Swim strong, hold pace and make pace time, should get little rest hereActual aiming for @ 45:  Touch and goes on 46, 2 on 47 … tough … should swim 40

100 cool down easy

TOTAL: 3300m

Rest Recovery Day

first non-swim day since 22-AUG

Borden – AK and Test Set Session

300 as 75swim/25 kick

2 rounds:

• 100 drill choice @ 10s rest
• 100 kick build @ 20s rest
• 100 swim ‘perfect’ @ 20s rest
• 50 easy @ 30s rest

2 rounds (round 2 little faster than 1):

• 400 swim @ 30s rest
• 300 pull with paddles @ 20s rest
• 200 kick @ 30s rest
• 100 swim build

ONLY 1 ROUND of the above to fit in TEST SET:

5 x 200 FS on 3:15, swim < 3:00
ACTUAL:  2:59, 2:56, 2:55, 2:54, 2:52

100 easy
plus 250 easy

TOTAL: 3400m

Borden Noon

Recovery Swim from 5k Welland Race

3000m Mix

22C water, 19C air, rain, calm

1:21:25 and 1:38/100 Pace
for 7th Overall, 2nd in Men 55-59

An A. K. Session

200 warm-up

6×75 as 25 drill/50swim build @ 1:30

5×50 kick descend 1-5 @ 1:30/1:45

8×50 swim @ 60-55-50-45 x2

Main Set:

4×100 swim @ 1:45/1:50

3×200 swim @ 3:30/3:40

2×300 swim @ 5:15/5:30

1×400 swim @ 7:00/7:20

100 cool down

TOTAL: 3000m

An A. K. Session

200 warm-up

6×75 as 25 drill/50swim build @ 1:30

5×50 kick descend 1-5 @ 1:30/1:45

8×50 swim @ 60-55-50-45 x2

Main Set:

4×100 swim @ 1:45/1:50

3×200 swim @ 3:30/3:40

2×300 swim @ 5:15/5:30

1×400 swim @ 7:00/7:20

100 cool down

TOTAL: 3000m

Borden Noon an A.K. Session – CF Triathlon Taper Week

200 swim

100 kick

4×75 as RAP/LAP/Glide

4×50 kick descending 1-4 @ 1:10

1 Round:

2×50 DPS @ 30s rest

3×100 breathing every 5 @ 30s rest

3×50 DPS @ 30s rest

2×100 breathing every 5/7 @ 30s rest

4×50 DPS @ 30s rest

1×100 breathing every 7 @ 30s rest

3-4×100 swim @ race pace + 20s

– Settle into pace, feel strong

250 cool down

TOTAL: 2400-2500m

Borden Noon – an A.K. Session CF Triathlon Taper Week

200 warm-up

4×75 as 25kick/25drill/25swim @ 20s rest

4×50 sighting drill @ 30s rest

–        Forward breath every 2-4 breaths

Main Set:

2×50 DPS @ 30s rest

3×100 swim desc. 1-3 @ 30s rest

2×100 50 drill/50 strong @ 30s rest

3×100 swim desc. 1-3 @ 30s rest

2×150 pull with paddles @ 30s rest

3×100 swim desc. 1-3 @ 30s rest

2×200 Swim breathing every 3/5 @ 30s rest

3×100 easy cool down

TOTAL 2900m

Borden Noon – An A.K. Session

200 warm-up

4×50 kick descend 1-4 @ 20s rest

6×75 as 1 25kick/50swim build ALT 1 25drill/50 swim build @ 20-30s rest

6×100 with paddles @ 30-40s rest

1 paddles only DPS

1 Paddles and Fins swim strong

Main Set:

3 Rounds

400 free negative split @ 7:00/8:00/9:00

4×50 free at 400m best time pace @ 60/1:10

2 min recovery

4×75 cool down as 25 back or breast/50 swim easy choice @ 30s rest

TOTAL: 3400m

Recovery session

Borden Noon – an A.K. Session

200 swim

100 kick

4×100 as 25drill/50swim/25fast @ 30s rest

6×50 DPS with paddles @ 1:10

-Desc. 1-3, 4-6

10×100 @ goal race pace + 20s

–        Goal is to hold exact goal race pace entire time

300 swim easy

10×50 @ goal race pace + 15s

–        Goal is to hold exact goal race pace entire time

200 cool down

TOTAL: 3000m

T & C Swim Camp Day 10

T & C Swim Camp Day 9

200 swim warm-up

6×50 Drill

–        2 as RAP/LAP

–        2 as glide drill

–        2 as scull to 3 full strokes

4×50 DPS @ 30s rest

200 swim strong @ 45s rest

3×100 DPS @ 30s rest

200 Swim strong @ 45s rest

6×50 kick desc 1-3, 4-6 @ 2:20

6×100 free (1-3, 4-6) @ 2:00

–        Breathing every 3 or 5

–        Breathing every 5 or 7

–        Breathing every 7 or 9

200 easy cool down

TOTAL: 2500m

An A.K. Session

200 swim

100 kick

6×75 as 50 drill/25 swim @ 1:30
–        Descend swim 1-6

4×50 DPS with paddles @ 1:10

4×25 head up swim @ 45s

50 easy

Main

2 rounds:

• 10 x 75 holding pace @ 1:20/1:30
  – Goal swim time 1:05 or under on 1:20
  – Act:  all 1:02-1:04
• 100 recovery swim

200 cool down

TOTAL: 3000m

Warm Up:  600

• 600 FS/BK Fins Mix

EN-1/Kick: 1900 / 500

• 200 BK on 20+ sec rest
• 200 FS on 20+ sec rest
• 6 x 50 Fin Kick on 1:00 3x FS, 3x BK
• 200 FS Pull on 20+ sec
• 2 x 100 BK on 2:00
• 3 x 100 FS Pull on 1:45
• 4 x 50 BK on 1:05
• 4 x 50 Kick on 1:30, 2x FS, 2x BK
• 4 x 100 FS on 1:45
• 4 x 50 FS on 1:00

Swim Down:  200

Total:  3200

50 Free –  31.00 for 6th

400 Free – 5:26.71 for Gold and a new PB

100 Free – 1:09.71 for 5th

200 Free – 2:32.51 for Silver

50 Back – 36.24 for Bronze

1500 FS – 21:48.22 for Gold and a new PB

MSO Provincials – 1 Day Out

Pure Recovery Swim – Warm-up, Swim-down + some pacing

MSO Provincials – 2 Days Out

An A.K. Session

200 warm-up

4×50 kick descending 1-4 @ 30s rest

4×75 as 25 DPS/50 swim build @ 30s rest

4×100 @ 1:50/2:00/2:10

–          Desc. 1-4

Banjo Billy 200’s

1 x 200 easy @ 3:30/3:45

1 x 200 fast @ 3:10/3:30

1 x 200 easy @ 3:30/3:45

2 x 200 fast @ 3:10/3:30

1 x 200 easy @ 3:30/3:45

3 x 200 fast @ 3:10/3:30

200 cool down

TOTAL: 3100m

MSO Provincials – 3 Days Out

Recovery Swim – an A.K. Sesion

200 swim warm-up

4 x 50 kick descending 1-4 @ 30s rest

6 x 50 drill choice @ 1:20

4 x 25 scull @ 20-30s rest

Paddles On:

200 breathing every 5 @ 30s rest

2 x 50 swim at 60% effort @ 15s rest

200 breathing every 5 @ 30s rest

2 x 50 swim at 70% effort @ 15s rest

200 breathing every 3 or 5 @ 30s rest

2 x 50 swim at 80% effort @ 15s rest

200 breathing every 3 @ 30s rest

2 x 50 swim at 90+% effort @ 15s rest

100m Cool down easy

TOTAL: 2100m

MSO Provincials – 4 Days Out

An A.K. Session

Warm Up / Pre Sets:

• 200 swim warm-up
• 100 kick
• 4 x 50 swim sighting @ 1:15
  – Head up breath every 4-5 strokes

***  8 x 50 swim

@       Go On RED:
           #1  Top (60)
55      #2  55     #6     5
50      #3  45     #7   55
45      #4  30    #8   40
40      #5  10
………………or………………..
@       Go On RED:
           #1  Top (60)
60      #2  60     #6  30
55      #3   55     #7   25
50      #4  45     #8   15
45      #5   30

Main Set:

2 x  [

• 400 at 800/1500m pace @ 7:15 / 7:45 / 8:00
• 300 breathing every 3/5 by 50 @ 5:45 / 6:00 / 6:15
• 200 negative split (2^nd 100 faster than 1^st 100) @ 3:15 / 3:45 / 4:00
• 100 as 25 easy/50 fast/25 easy @ 1:30
• 2 mins extra recovery
  ]

100 cool down

TOTAL: 3000m

MSO Provincials – 5 Days Out

An old A.K. Session

300-200-100 swim-kick-drill

6 x 50 1 drill / 1 kick build @ 1:30

8 x 50 on 1:00, Desc by 1 sec in pairs

10 x 100 @ goal race pace + 20s – TARGET:  SWIM 1:25,  GO ON 1:45

–          Goal is to hold exact goal race pace entire time
–          1^st failure = rest next 100 and then continue on
–          2^nd failure = done set

200 swim easy

10 x 50 @ goal race pace + 20s  TARGET:  SWIM 40, GO ON 1:00

–          Goal is to hold exact goal race pace entire time
–          1^st failure = rest next 100 and then continue on
–          2^nd failure = done set

200 cool down

TOTAL: 3200m

MSO Provincials 6 Days Out

Recovery – Keep Moving Session – 1Hr

Warm Up:  600

• 600 Fins Swim FS-BK mix

EN-1 / Kick: 650 / 1550

• 8 x 50 Fin Kick – FS on on 1:00, BK on 55
• 100 BK on 2:00
• 4 x 50 FS Pull on 1:00
• 3 x 100 FS Pull on 2:00
• 200 FS Pull
• 5 x 50 Kick on 1:20
• 50 easy
• 100 BK on 2:00
• 4 x 50 FS on 1:00
• 2 x 100 FS on 2:00
• 200 FS

Sprint: 100

• 2 x (25 Fast, 25 easy) on 1:15 1x FS, 1x BK

Swim Down:  200

Total:  3100

Borden Noon – an A.K. Session

200 choice

100 kick

100 swim build

4×50 drill

4×50 swim at 15s rest

–        Build 1-4

4×50 kick as 25 fast/25 easy

8×50 DPS with paddles @ 30s rest

2×100 DPS no paddles @ 30-40s rest between

2×50 easy breaststroke or double arm backstroke@ 20s rest

5×200 pull with paddles @ 30s rest

–        Feel strong, focus on pull and breathing

100 cool down

TOTAL: 2800m

An A.K. session

200 swim

100 kick

200 pull

100 kick

10×50 drill (below or choice drill)

–          2 fists

–          2 head touch

–          2 side kick roll

–          2 high elbow catch to pull

–          2 ceiling splash

4 x 25 scull with pull buoy

4 x 50 pull good technique

6 x 200 free swim @ 30s rest

–          Good technique; long and smooth

Cool down

TOTAL: 2600m

An A.K. session

400 swim warm-up

200 kick

100 build

6 x 50 drill @ 1:00

Optional:

2 x

• 50 build @ 1:00
• 4 x 25 as 5-8 underwater dolphin kicks fast, rest easy swim @ 45
• 50 fast @ :50
• 30s extra rest

Main Set:

4 x 400 @ 7:20/7:45/8:00

• #1 as swim smooth – act:  a tough 6:20
• #2 as negative split – hit the split at around 5:55
• 3 @ 800m pace  (i.e. 1:25/100 aiming for 5:40)  – another hard 5:55
• 4 as fast – super hard 6:00
  A definite on training effect & mental practice

2 min extra rest

6 x 50 fast 400m pace @ 1:20  (i.e. 1:22/100 pace, so 40 sec)
(act:  all sub 40)

200 Cool Down

TOTAL: 3100m-3500m

Recovery session

Warm Up: 700

• 600 FS/BK mix
• 100 IM

EN-1 / Kick: 2000

• 3 x 100 BK Fins/Paddles on 2:00
• 4 x 50 BK Fin Kick on 1:00
• 3 x 100 BK on 2:00
• 50 easy
• 3 x 100 FS Fins/Paddles on 1:45
• 4 x 50 FS Fin Kick on 1:00
• 3 x 100 FS Pull on 1:45
• 3 x 100 FS on 1:45
• 50 easy

EN-1/2: 500

• 4 x 50 BK on 1:05, Desc 1-4 from 50
• 50 easy
• 4 x 50 FS on 1:00, Desc 1-4 from  45
• 50 easy

Sprint: 200

• 3 x BK Block Starts
• 2 x (25 BK Fast from blocks, 25 easy)
• 2 x (25 walk up dive sprint FS, 25 easy)

Swim Down:  150

Total:  3550

An A.K. session

3-2-1 Swim-kick-drill

4 x 50 kick @ 30s rest

4 x 100 as 25 drill/75 swim @ 2:00z
–          Desc. the swim 1-4

Main Set:

15 x 50 @ 1:05 / 1:10
–          Hold goal pace  (act:  started at 43 and gradually descended to 40’s)

200 easy swim

15 x 75 @ 1:20 / 1:30
–          Hold goal pace (act:  1:03 to start and then avg 1:05-1:06)

225m cool down

TOTAL: 3200m

Warm Up:  600

• 600 FS/BK Fins Mix

EN-1/Kick: 2500

• 200 BK Fins & Fingers Paddles
• 200 FS Fins & Finger Paddles
• 6 x 50 Fin Kick on 1:00 3x FS, 3x BK
• 200 FS Pull
• 2 x 100 BK on 2:00
• 200 FS Pull
• 3 x 100 FS Pull on 1:45
• 4 x 50 BK on 1:05
• 4 x 50 Kick on 1:30, 2x FS, 2x BK
• 3 x 100 FS on 1:45
• 4 x 50 FS on 1:00

Sprint: 200

• 4 x (25 Fast, 25 easy) on 1:15

Swim Down:  200

Total:  3500

An A.K. session

Warm Up: 1600

• 700 swim mix
• 100 kick
• 6 x 75 as 50 drill / 25 swim @ 1:20
  – Descend swim 1-6
• 4 x 50 DPS with paddles @ 1:10
• 4 x 25 fast @ 45s
• 50 easy

Long and smooth; low intensity  1300

• 400 swim @ 30s rest
• 2 x 50 pull DPS @ 15s rest
• 300 swim @ 30s rest
• 2 x 50 pull DPS @ 15s
• 200 swim @ 30s rest
• 2 x 50 pull DPS @ 15s rest
• 100 swim

EN-1/2:  1000

• 5 x 100 FS on 1:50, desc 1-5 by 1 sec
• 100 easy
• 10 x 50 FS on 1:05, desc in pairs by 1 sec

Swim Down: 300

• 4 x 75 as 25 kick/50 swim easy @ 20-30s rest between

TOTAL: 4300m

First Georgian Bay Open Water Swim

11C … too cold

1066m

An A.K. session

300 warm-up as 75 fr/25 not fr

4 x 50 choice drill freestyle

8 x 50 @ 55-50-45-40 twice through (or 60-55-50-45)

5 x 500 broken – best average time

#1 – 100 / 4 x 50 / 2 x 100

#2 – 200 / 3 x 100

#3 – 4 x 50 / 100 / 4 x 50

#4 – 100 / 3 x 50 / 250

#5 – 2 x 250 20s rest between

(Notes:  50’s = 15s rest between,
100’s & 200’s = 20s rest between,
                 1-2 mins between each 500)

100 cool down

TOTAL: 3500m

An A.K. Session

300 warm-up as 75 free/25 not free

4 x 50 kick @ 30s rest

4 x 100 rolling 25m fast @ 2:00/2:15

2-4 Rounds:

• 50 drill choice @ 20s rest
• 75 swim Build @ 20s rest
• 25 sprint @ 45s rest

3 Rounds:

• 3 x 150 negative split @ 2:30/2:45
• 2 x 100 kick @ 2:30

  2 min recovery in between

150 cool down

TOTAL: 3300m-3600m

Queen’s U – Recovery Swim

Warm Up:  600

• 600 FS/BK Fins Mix

EN-1/Kick: 2300

• 200 BK Fins & Fingers Paddles
• 200 FS Fins & Finger Paddles
• 6 x 50 Fin Kick on 1:00 3x FS, 3x BK
• 200 FS Pull
• 2 x 100 BK on 2:00
• 200 FS Pull
• 3 x 100 FS Pull on 1:45
• 4 x 50 BK on 1:05
• 3 x 100 FS on 1:45
• 4 x 50 FS on 1:00

Swim Down:  100

Total:  3000

Rest

50 Free – 30.43 for 5th

50 FS video:  https://youtu.be/ADHo6nIjg3E

800 Free – 11:27.55 for Silver and a new PB

400 Free – 5:28.58 for Silver and a new PB

400 FS video:  https://youtu.be/ts5a8VtqskI

100 Free – 1:06.89 for 4th place

100 FS video:  https://youtu.be/Rj10SlQfWgA

1500 Free – 21:58.67 for Gold

200 Free – 2:33.35 for Bronze

200 FS video:  https://youtu.be/QKcH5I9uDy0

50 Back – 35.63 for Silver

50 BK video:  https://youtu.be/LnX3Uc0xpEg

Nationals 1 Day Out

Easy Swim At PEPS (hopefully) with some pacing

Nationals 2 Days Out

200 swim

100 kick

4×50 drill

Main Set (all long and smooth, good technique):

400 swim @ 30s rest

2 x 50 kick @ 15s rest

400 swim @ 30s rest

2 x 50 kick @ 15s rest

400 swim @ 30s rest

2 x 50 kick @ 15s rest

400 swim

200 Cool down

TOTAL: 2600m

Nationals 3 Days Out

300 warm-up as 75 free/25 not free

4 x 50 kick @ 30s rest

2 x 50 side kick @ 30s rest

4 x 25 resistance kick

4 x 100 as 25 drill/75 swim @ 2:00
–          Desc. the swim 1-4

Main Set:

2 Rounds (#1 no equipment, #2 with fins and paddles):

• 8 x 50 Free DPS (max 3 kicks underwater off each wall) @ 1:10
  Based on a best 50 FS Push of 35sec
  – 2 @ 60% effort  (DB:  2 @ 75% or 44sec)
  – 2 @ 70% effort  (DB:  2 @ 80% or 42 sec)
  – 2 @ 80% effort  (DB:  2 @ 85% or 40 sec)
  – 2 @ 90+% effort  (DB:  2 @ 90% or <39 sec)
•  6 x 100 Free (1-3, 4-6) @ 2:00
  – Breathing every 3 or 5
  – Breathing every 5 or 7
  – Breathing every 7 or 9

200 easy cool down

TOTAL: 3100m

Nationals 4 Days Out

An A.K. Session

300-200-100 swim-kick-drill

6×50 1 drill / 1 kick build @ 1:30

8×50 @ 55-50-45-40 twice through

10×100 @ goal race pace + 20s – TARGET:  SWIM <1:30,  GO ON 1:50

–          Goal is to hold exact goal race pace entire time
–          1^st failure = rest next 100 and then continue on
–          2^nd failure = done set
Results:  Good consistent set
#1 was 1:25
#2 was 1:25 even though it was relaxed to ease the pace
A few more at 1:25 including the last one.
The rest were 1:26-1:28

For next time on this set:  TARGET:  SWIM 1:25, GO ON 1:45

200 swim easy

10×50 @ goal race pace + 20s  TARGET:  SWIM <45, GO ON 1:05

–          Goal is to hold exact goal race pace entire time
–          1^st failure = rest next 100 and then continue on
–          2^nd failure = done set

Results:  Good, consistent and eased given only 4 days to Nationals
swims were 42-43 sec

 For next time on this set:  TARGET:  SWIM 40, GO ON 1:00  – or –  SWIM <45, GO on 1:00

200 cool down

TOTAL: 3200m

Nationals 5 Days Out

Recovery – Keep Moving Session – 1Hr

Warm Up:  600

• 600 Fins Swim FS-BK mix

EN-1 / Kick: 1400 / 400

• 4 x 50 Fin Kick on 1:00
• 100 BK on 2:00
• 4 x 50 FS Pull on 1:00
• 2 x 100 FS Pull on 2:00
• 200 FS Pull
• 4 x 50 Kick on 1:30
• 100 BK on 2:00
• 4 x 50 FS on 1:00
• 2 x 100 FS on 2:00
• 200 FS

Sprint: 100

• 2 x (25 Fast, 25 easy)

Swim Down:  100

Total:  2600

Nationals 6 Days Out

Rest Day

Nationals 7 Days Out

An A.K. Session

(Extra – 600 Fins Swim FS-BK)

200 swim warm-up

6 x 50 Drill:

• 2 as RAP/LAP
• 2 as glide drill
• 2 as scull to 3 full strokes

4 x 50 DPS @ 30s rest

200 swim strong @ 45s rest

3 x 100 DPS @ 30s rest

200 Swim strong @ 45s rest

2 x 200 DPS @ 30s rest

200 swim long and smooth @  45s rest

*DPS w/ paddles – Swim no equipment

200 cool down

TOTAL: 2800m

Nationals 8 Days Out

An A.K. Session

200 warm-up

4 x 75 50 drill/25 swim @ 30s rest

3 x 100 @ 20s rest descending 1-3

Main Set:

3 x {

• 400 FS pull @ 7:20 or 8:20
• 4 x 100 FS swim fast @ 1:40/1:45/2:00/2:15 (choose pace time)
• 1 min extra rest
  }
  Results:
  400’s were 6:15 to 6:20
  100’s were 5 at 1:25, 1 at 1:29 and the rest 1:26-1:28
  so a really good session … finally

200 cool down

TOTAL: 3400m

Nationals 9 Days Out

Recovery session

Warm Up: 700

• 600 FS/BK mix
• 100 IM

EN-1 / Kick: 2000

• 3 x 100 BK Fins/Paddles on 2:00
• 4 x 50 BK Fin Kick on 1:00
• 3 x 100 BK on 2:00
• 50 easy
• 3 x 100 FS Fins/Paddles on 1:45
• 4 x 50 FS Fin Kick on 1:00
• 3 x 100 FS Pull on 1:45
• 3 x 100 FS on 1:45
• 50 easy

EN-1/2: 500

• 4 x 50 BK on 1:05, Desc 1-4 from 50
• 50 easy
• 4 x 50 FS on 1:00, Desc 1-4 from  45
• 50 easy

Sprint: 150

• 2 x (25 BK Fast, 25 easy) on 1:15
• 50 BK Fast

Swim Down:  200

Total:  3550

Nationals 10 Days Out

An A.K. Session

200 warm-up choice

4 x 50 drill

4 x 75 as 25 kick strong/50 swim ‘perfect’ technique

4 x 50 swim desc 1-4 @ 1:00

Main Set:

• 12 x 200 FS best average @ 4:00/4:30/5:15
  as 1 easy / 2 fast
• Approximate times for the 200’s
  – Round 1:  3:24, 3:08, 3:07
  – Round 2:  3:31, 3:03, 2:58
  – Round 3:  3:31, 3:01, 2:57
  – Round 4:  3:34, 3:07, 3:01

100 cool down

TOTAL: 3500m

Nationals – 11 Days Out

Warm Up:  700

• 600 FS / BK mix
• 100 IM

EN-1 / Kick: 1600

• 2 x {
  – 2 x 50 BK on 1:05, swim 50
  – 100 BK on 2:00, swim 1:45
  }
• 4 x 50 BK Fin Kick on 1:00
• 2 x {
  – 2 x 50 FS on 1:00, swim 44
  – 100 FS on 1:50, swim 1:30
  }
• 4 x 50 FS Fin Kick on 1:00
• 2 x 100 FS on 2:00, swim 1:30
• 200 FS, swim <3:05

Sprint: 300

• 4 x (25 Fast, 25 easy) on 1:15  2x BK, 2x FS
• 50 BK Fast, 50 easy
• 50 FS Fast, 50 easy)

Swim Down:  200
Total:  2800

An A.K. Session + Weights

Warm Up:  600

• 300 swim
• 200 kick
• 100 pull

4 x 50 kick desc. 1-4 @ 30s rest

4 x 50 Side kick @ 30s rest

4 x 25 overkick drill @ 20s rest

All @ 30-45s rest between:

• 200 swim long and smooth
• 100 breathing every 3
• 200 pull with paddles
• 100 br. every 5
• 200 pull no paddles
• 100 br. every 5 or 7
• 200 swim with fins
• 100 as 2-3-3-2 breaths per 25m

6 x 75 @ 30s rest as

• Odd as RAP/LAP/Glide
• Even as 50 drill/25 swim

150 cool down

TOTAL: 2900m

An A.K. Session

300 warm-up choice

6 x 100 swim w/ paddles @ 2:00/2:30

• Odd: DPS
• Even: Technique swim

6 x 50 middle 25m fast (fast turn) @ 1:15

Main Set:  max 1500

15 x 100 @ goal race pace + 20s

• Goal is to hold exact goal race pace entire time
• 1^st failure = rest next 100 and then continue on
• 2^nd failure = done set
• FAILURE = 1:31
• 1500 Goal Race Pace = Swim 1:30 on 1:50

3 x 200 long and smooth easy cool down @ 30-45s rest

TOTAL: 3300m

DB Session – Lighter Recovery Oriented session

Warm Up: 700

• 600 FS/BK mix
• 100 IM

Recovery: 400

• 2 x (25 Kick, 50 swim, 25 Kick, 50 swim, 50 scull) 1x FS, 1x BK

EN-1 / Kick: 1600

• 300 FS Fins with every 4th length BK
• 6 x 50 Fin Kick on 1:00
• 4 x 25 BK on 45, swim 25
• 3 x 50 BK on 1:05, swim 50
• 2 x 100 BK on 2:00, swim 1:42
• 50 easy
• 4 x 25 FS on 45, swim 22
• 3 x 50 FS on 1:00, swim 44
• 2 x 100 FS on 1:45, swim 1:30
• 50 easy

Sprint: 150

• 2 x (25 BK Fast, 25 easy) on 1:15
• 50 BK Fast

Swim Down:  200

Total:  3050

An A.K. Session + WEIGHTS

400 warm-up as

• 150 swim/100 kick/150 swim build

4 x 100 swim ‘perfect’ technique @ 2:00/2:15

• Pick one thing to focus on in your stroke and hold that